Tuesday Morning, February 11, 2020- AM Jr. Gold & Sr. Gold @ DS

1 x 600- 300 swim freestyle, 300 reverse IM- each 75 is drill/drill/skulling by 25's
1:00 rest

DISTANCE, get started right away...

12 x 75 @ 1:15, odds are drill/drill/kick & evens are swim/kick/swim (4 free, 4 choice, 4 NO FREE)
18 x 50 in sets of 3's (6 @ :50 & 6 @ :45)-
3- swim IM order by 25's, then 3 swim/kick by 25's, then last 3 all swim free @ :40 (last 3 @ :35)
1:00 rest, then...

3000- desc 1k's (go swim/kick by 100's, then swim free/NO FREE by 100's, last 1k pull)
30 x 100 swim at pace @ 1:30 (10 @ mile, 10 @ 1000 & 10 @ 500 pace)
3000 swim free for time

Jr. Gold-
After 12 x 75/18 x 50 above...
5 sets of pace set from yesterday:
4 x 50 @ 1:00*, except #3 is always @ :40 (*1:00 interval gets :05 faster by round)
1 x 250- 50 drill (SHARP, not sloppy) then 200 swim desc by 50's

Finish with LONG SWIM:
IM pyramid...
200 IM swim then 100 kick on back
300 IM swim (75 of each stroke)/100K
400 IM swim/100K
300 IM swim (75 of each)/100 kick
200 IM swim/100 kick- this last 100 kick can be with a board
Focus on fast turns/bo's on the way up and then all strong & fast on the way down; 4 UDK's off each wall

Senior's-
6 rounds of:
4 x 25 @ :40 drill- #3 is always kick FAST @ :20 on back
4 x 50 swim at 2nd 50 split @ 1:00 (even rounds @ :50)
1 x 75 swim FAST from a dive (even rounds are BROKEN)
Easy 25 back to the starting end.
Go 2 rounds free, 2 rounds primary stroke, 2 rounds choice

Warmdown a bit before you get out. Do an excellent job in school today & enjoy your morning off tomorrow. Have a great day!