Thursday Morning, February 13, 2020- AM Jr. Gold & Sr. Gold @ DS

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

2 sets of:
1 x 125 @ 2:10- 50 catchup free drill (head still, feel hips rotate), 75 breast (2k1p/kick/2k1p)
5 x 25 @ :40, breast pull free kick drill, except 3&5 are swim build kick
No rest between sets; check HR after 2nd set, then put fins on...

With fins, 3 rounds of:
2 sets of... 2 x 25 drill @ :40
                 2 x out&backs @ :30
                 1 x 25 swim FAST @ :20
After 2nd round,
1 x 150 breast pull with dolph kick & flip turns- get time & desc 1-3, @ 2:30

Check HR & take off fins after 3rd round

3 sets of:
5 x 50 swim breast/free @ :45, except #4 is swim/kick breast
1 x 75 swim IM @ 1:10
1 x 175 swim free br3 @ 2:10 (2:20)
6 x 75 swim odds IM, evens swim-kick-swim in primary stroke, all @ :55/1:05 (or, @ 1:00 & 1:10)
1 x 125 swim free br3 @ 1:10 (1:20)
:30 rest after 1st set (ONLY after 1st set), check HR

9 x 225 IM (150 swim IM by 50's, 75 kick) @ 3:00/2:50/3:10 by 3's, desc 1-3 & 7-9 (or, go @ 3:20/3:10 & 3:30- 3 each)
Check HR

With fins, finish up with...
24 x 25 @ :40 in sets of 4- the usual (even rounds fly)

Warmdown a bit before you get out. Do an excellent job in school today, get excited for RACE DAY tomorrow morning. Have a great day!