Tuesday Morning, February 18, 2020- AM Jr. Gold & Sr. Gold @ DS

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

3 x 200 @ :10 rest- 50 fist free drill, 50 choice drill NO FREE
16 x 25 @ :35- 2 drill, 1 swim build, 1 kick FAST UDK to 15y
Check HR, then everybody together...
9 x 75 @ 1:10 by 3's-
1-3, swim 50 free, 25 NO FREE
4-6, swim "slide" IM
7-9, swim/kick/swim by 25's NO FREE
1:00 rest, check HR

DISTANCE-
15 x 400's in 5 sets of 3:
#1- by 100's, IM @ 1:20, swim-k NO FREE @ 1:20, swim free @ 1:00, all kick @ 1:30
#2- all @ 2:40 as follows:
1 x 75 swim free @ :50
2 x 50 swim at GP @ :10 rest
1 x 75 swim faster than GP @ :50
Then...
3 x 50 swim free/NO FREE by 25's (#2 is sw-k) @ :40
#3- 400 pull free choice equip, desc 1-5 to something JUICY!

Jr. Gold-
12 x 300 as follows:
100- 50 swim FAST TURN/BO; 25 swim DPS; last 25 drill, all @ 2:00
200- 4 x 50 swim at 200 GP @ 1:00, except even rounds @ :50 (2nd 50 is always @ :40)
300's #4, 8 & 12 are swim, desc to something FAST

LONG SWIM-
4 times through:
250 swim free br3, 150 swim IM (2 x 75 desc), 50 swim in primary stroke 200 GP or FASTER

SENIORS-
6 times through:
2 x 25 swim at 200 setup @ :30
1 x 50 drill/skulling @ 1:00
2 x 25 build/FAST by 25's @ :30
1 x 50 drill/skulling @ 1:00
2 x 25 swim all out FAST @ :10 rest
1 x 50 drill/swim DPS @ 1:00
1 x 75 swim FAST FAD
250 after even rounds, odd 50's drill/even 50's skulling
1:00 rest between rounds, check HR

Warmdown a bit before you get out. Do an excellent job in school today & get excited for our workout tonight. Have a great day!