Thursday Morning, February 20, 2020- AM Jr. Gold & Sr. Gold @ DS

1 x 600- 300/300- go drill/kick by 50's
1:00 rest

9 x100 @ 1:40-
odds- 50 choice, 50 kick, desc the kick 1-5
evens- 25 drill/50 swim FAST TURN, 25 choice
18 x 50 in sets of 6:
1-2, swim/kick in primary stroke @ :50, desc 1-2
#3- swim free br3 @ :35 (or :40)
4-5, swim primary stroke OR IM order by 25's @ :50
#6- swim free br3 @ :35 (or @ :40)
Check HR, then 1:00 rest

DISTANCE-
3 sets of:
3 x 250 swim free @ 3:00 desc 1-3, put a good stroke together here (can be IM in 2nd set)
6 x 50 swim at Goal Pace @ :10 rest
3 x 350 swim free @ 4:00- desc if you can, focus on turns (2nd set can be backstroke @ 4:30)
1 x 250 pull for time

Jr. Gold- 4 sets of:
3 x 225 @ 3:10, 150 swim IM (50 of each), 75 kick (last 25 kick is with boards)
3 x 75 swim free br3* @ 1:05, desc 1-3 (*1:05 gets :05 faster by round; if you miss, add :05 next rd)
6 x 25 @ :35- swim in primary stroke- odds are 200 setup, evens are 15 FAST/10 DPS
Check HR after 1st & 3rd sets

Finish up with...
2 x 75 drill/swim/drill by 25's @ 1:20
4 x 100 swim at freestyle pace @ 1:45 (even rounds are 6 x 50 @ :10 rest at pace, #3 drill)
Check HR after each round

Senior's-
3 sets (4 if you'd like)
Choice of above sets; or...
SPEEDSET (2 rounds of 4 x 50), then...
BROKEN 75 from a dive)

Warmdown a bit before you get out. Do an excellent job in school today & be sure to remind your parents about the weekend schedule changes. Have a great day!