Tuesday Morning, February 4, 2020- AM Jr. Gold & Sr. Gold @ DS

1 x 600- 300 swim freestyle, 300 reverse IM- go 3 x 100's reverse IM drill, except #2 is kick on back
1:00 rest

With buoys where noted:
4 x 75 @ 1:20- 50 ra2 la2 free drill, 25 kick free head out
6 x 50 @ 1:00- odds breast pull free kick, evens are kick/drill in primary stroke by 25's
4 x 75 @ 1:20- 50 pull breast/free by 25's, 25 skulling (still with buoy)
8 x 25 choice drill in primary stroke NO FREE @ :35
Check HR, then...
1 x 300- 50 swim in primary stroke FAST TURN/BO, 25 drill (same stroke for entire 300)
Check HR again, then everybody together...

12 x 25 "heads to tails" as follows:
odds- 1/2 FAST UDK on stomach, backwards ss, skulling on back (feet first) to the end
evens- FAST UDK on stomach from a dive
Check HR again, then 1:00 rest

DISTANCE- pick A or B, then C&D ("Mystery Swim" unveiled after 1200/3 x 400)
A)
1 x 1200 swim, desc 400's 1-3 (hand touch @ 800, get time for last 400)
:20 rest
MYSTERY SWIM
1:00 rest
B)
3    x 400 pull free @ 4:30 desc, choice equip, but use shnorkel
MYSTERY SWIM
C)
3 sets of:
3 x 150 swim or pull @ 1:40
9 x 50 swim, 2 IM transition @ :40, 1 free @ :30
D)
16 x 100 swim at pace (5 @ 1:30, 6 @ 1:20, 5 @ 1:10), then get out...
1 x 50 swim FAST from a dive

Jr. Gold-
3 sets of:
9 x 50 swim- 2 IM transition @ :45, 1 free @ :35 (1st rd @ :50/:40
Check HR
4 x 100 swim @ freestyle pace @ 1:25 (2nd set @ 1:35, 3rd set @ 1:45)
1 x 250 swim free giddyup, #3 is FAD
:30 rest between sets, check HR
Finish up with...
LONG SWIM-
1 x 1600 as follows:
200 IM (swim/kick each 50), desc as you go through the set
200 swim (1st 50 @ 200 setup, 3rd 50 kick on back) in primary stroke, even 50's @ GP

Senior's-
8 rounds of (4 primary stroke, 4 choice):
6 x 25 @ :35- odds swim at 200 setup, evens FAD 15UDK/10sw, except #6 is UDK FAST
:30 rest
3 x 50 swim @ 200 Goal Pace @ 1:00 (@ :10 rest in even rounds)
1 x 150- 75 swim free, 75 drill/skull/drill primary stroke
Finish up with...
24 x 25 @ :40- the usual in sets of 4 (odd sets choice, even sets kick w/boards)

Warmdown a bit before you get out. Do an excellent job in school today & get excited to race this weekend. Have a great day!