Tuesday Morning, January 21, 2020- AM Jr. Gold & Sr. Gold @ DS

1 x 600- 300 swim freestyle, 300 reverse IM- each 100 is swim/drill//drill/skulling by 25's
1:00 rest

Talk about skulling, then...
6 x 50 drill/kick by 25's @ 1:00- focus on the 4 UDK's off the wall & build kick 25 to FAST
8 x 75 @ :10 rest-
25 skulling, 50 swim/drill with FAST TURN
6 x 75 "slide IM" @ 1:10 (or 1:15 if necessary)- last 25 is kick with boards
3 x 100 @ 1:30- 25 swim in primary stroke (NO FREE, desc 1-3), 50 swim free br3, 25 kick (4 UDK's)

Check HR, then 1:00 rest

DISTANCE-
3 sets of:
1 x 350 @ 3:50
1 x 375 @ 3:50
1 x 325 @ 3:50
1 x 300 swim FAST for time
Check HR, get pulling equipment...
1 x 800 pull free desc 1-3 (2nd round is swim, while 350/375, etc... is pull)
1:00 rest

Jr. Gold-
LONG SWIM...
3 times through:
200 swim free (3rd 50 kick on back)/100 kick IM with boards
200 swim IM (100 IM, 50 choice kick on back, 50 swim FAST free)/100 kick primary w/boards
Check HR after 3rd time through.

Finish up with...
100 drill/skulling by 25's
6 x 50 swim at GP @ 1:00
150 drill/choice by 25's
6 x 50 swim at GP @ :10 rest (#4 is drill)
1:00 rest between sets, check HR

SENIORS-
3 sets of:
150- 25 drill, 50 swim FAST turn
8 x 75 @ 1:30- 50 swim at 2nd 50 split of 100 GT, :10 rest, 25 UDK FAST
250 pull free with shnorkel, choice equip, get time & desc 1-3
1:00 rest between sets.

Warmdown a bit before you get out. Do an excellent job in school today, have a great day!