Tuesday Morning, February 25, 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

With fins,
4 x 50 @ 1:00- 25 ra2 la2 free drill, 25 dolph kick on side
12 x 25 in 3's
1-2, breast pull free kick (wide press, head down at end) @ :35
#3- FAST UDK on stomach @ :20
Take fins off, check HR & get right into...
3 x 150 @ :10 rest-
50 2k1p breast drill, 25 choice kick on back build to FAST (#3 is 50 swim breast, 25 kick- desc the 75's 1-2)
1:00 rest, check HR

3 sets of:
3 x 50 swim breast/free @ :50 desc 1-3 (#3 is swim/kick)
2 x 75 swim 50 back/25 breast (#1) and then 25 back/50 breast (#2) @ 1:10- "IM style"
No rest between sets, check HR after 3rd set

Jr. Gold-
LONG SWIM
3 times through-
200 primary stroke 50 swim/25 drill/50sw/25dr/50sw- desc the 50's swim to something JUICY
350 swim free (or back) desc from round to round
Check HR after 3rd time through

Finish up with...
5 x 50 in primary stroke at 200 GP @ 1:00 (every 3rd round @ :10 rest); #2 is always @ :40 (#5 is drill)
1 x 150 25 drill/50 swim with RACE PACE TURNS/BO's
1:00 rets between sets

DISTANCE-
6 sets of:
3 x 100 swim @ 1:10 desc to what you can (4th & 6th sets @ 1:05)
3 x 50 swim @ :10 rest at 200 GP (even rounds go 2 x 75 @ :10 rest)
1 x 350 choice pull or swim, get time & desc 1-3 (even rounds are 375, how close can you get to your 350 time)

Seniors-
2 x 75 swim desc @ 1:20- get a good feel for your stroke, get tempo going
4 x 50 swim at 1st 50 goal split of 100 Goal Time @ 1:00
150 drill/skulling by 25's
1:00 rest between sets, check HR

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