Saturday Morning, February 1, 2020- Combined Sr. Gold @ CM

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

14 x 75 as follows:
1-8, @ 1:15
odds are drill/kick/drill build 25 kick
evens are 50 swim FAST TURN/BO
9-14 as follows:
odds @ :55, swim free br3/5/3 by 25's
evens @ 1:05, swim 25 choice @ 200 setup, last 50 kick FAST choice FAST
Check HR, then...
1 x 300 pull or swim choice with shnorkel @ 4:30
4 x 100 swim free, back or IM @ 1:10, smooth & strong (1:15)
1 x 300 same as above for time
1:00 rest, check HR

6 x 50 drill/skulling by 25's @ :10 rest, then...

STROKE Group-
4 or 5 rounds of:
4 x 75 drill/skulling/drill @ 1:20
8 x 50 swim at 200 GP @ 1:00 (#4 is drill)
4 x 75 @ 1:10- 50 swim free or back, 25 drill
4 x 50 swim at 200 GP @ :10 rest- subtract :30 to get your time, should be close to 200 GT
1 x 200 50 kick FAST 150 drill/swim by 25's (add 50 kick FAST in each round, so last round is 200 kick FAST for time
1:00 rest after each round

DISTANCE Group-
4 or 5 rounds of:
2 x 125 @ 1:30- 50 cruise, 50 smooth & strong, 25 DPS
4 x 100 swim at GP @ 1:40 (1:30, 1:20, 1:10, by round)
200 pull negative split with choice equip
:30 rest
6 x 50 swim at GP @ :10 rest
Check Hr, :30 rest between rounds.

Warmdown a bit before you get out. Do an excellent job with your HW this weekend & get excited for tomorrow morning's workout. Have a great day!