Tuesday Morning, January 7, 2020- AM Jr. Gold & Sr. Gold @ DS

1 x 600- 300 swim freestyle, 300 reverse IM- each 100 is kick on back/drill by 50's
1:00 rest

2 sets of, all @ :10 rest...
4 x 75- skulling/drill/kick on back (4 UDK's) by 25's
2 minutes of vertical dolphin kick, go :10 FAST, :10 easy
Go 1st free, 2nd set NO FREE, then check HR
Everybody together...
4 x 100 @ 1:40- 25 drill, 50 swim with FAST TURN/BO, 25 drill
4 sets of:
1 x 75 @ 1:10- 25 kick with boards build, 50 swim IM order by 25's
1 x 50 kick @ :50 on back, desc 1-4
Check HR after 4th time through, then 1:00 rest

DISTANCE-
4 x 1500 as follows:
1- pull 3 x 500 @ :20 rest, add times for 1500 total
2- pull (straight through) desc the 3 x 500 to faster than above
3- 15 x 100 swim at Goal Pace (5 each @ 1:20, 1:10, & :10 rest
4- swim for time
Check HR
If there is time, 25's with fins @ :40- the usual in sets of 4

Jr. Gold-
4 rounds of:
4 x 100 swim free at Goal Pace @ 1:45 (@ 1:30 in even rounds)
1 x 250 pull free with shnorkel & choice equip, get time & desc 1-4
Check HR after each round
After 4th time through...
LONG SWIM-
1 x 1600 (4 x 400, desc each 400 by 100's) as follows:
free/IM (4 x 100 IM's)/primary/kick (each 100 is on back/with boards by 50's)
Check HR after 1600
If there is time, finish up with 25's with fins @ :40- the usual in sets of 4

Senior's-
3 rounds of 8 x 100 as follows:
1-6 @ 2:00- 50 swim at 2nd 50 split of 100 Goal Time, 25 drill, 25 swim all out FAST (FAD)
#7- all drill
#8- straight swim FAST (FAD)
Check HR, then...
1 x 150 drill/skulling by 25's after each round
After 3rd round, get right into...
6 x 150 pull free w/shnorkel & choice equip @ 2:10- desc 1-3's
1:00 rest
If there is time, finish up with 25's with fins @ :40- the usual in sets of 4

Warmdown a bit before you get out. Do an excellent job in school today and get excited to race this weekend. Have a great day!