Tuesday Morning, March 10, 2020- AM Jr. Gold & Sr. Gold @ DS

1 x 600- 300 swim freestyle, 300 reverse IM- go drill/kick on back by 50's
1:00 rest

2 sets of, all @ :10 rest (1st set is free, 2nd set is NO FREE):
1 x 200- drill/skulling by 25's
2 x 150- drill/kick on back (build), focus on 4 FAST UDK's
3 x 100- swim/kick by 50's, desc 1-3 to something JUICY!
No extra rest between rounds, check HR after 2nd set

3* sets of (JrG go 2 sets)(DISTANCE, 1 set- go everything @ :50):
4 x 50 swim free with FAST TURNS @ :55
1 x 75 swim free br3 @ :55
4 x 50 swim IM transition @ :55
1 x 75 swim free br3 @ :55
4 x 50 swim/kick on back @ :55
1 x 75 swim free br3 @ :55
*Sr's, in 3rd set, go everything @ :50
Check HR

DISTANCE-
2 sets of:
2 x 125 swim free br3 @ 1:40/1 x 150 swim free br3 @ 1:40
2 x 125 swim free br3 @ 1:30/1 x 250 swim free br3 @ 2:30
2 x 125 swim free br3 @ 1:20/1 x 350 swim free br 3 @ 3:20
:30 rest, check HR, then...
1 x 800 pull w/choice equip (200 cruise, 200 build, 200 cruise, 200 crank)
1:00 rest between rounds check HR. After 2nd round, you can finish up with one more round of the 50's/75's you warmed up with.

Senior's-
3 sets of:
2 x 50 speedplay @ 1:00/1 x 50 swim FAD
4 x 50 speedplay @ 1:00/1 x 75 swim FAD
6 x 50 speedplay @ 1:00/1 x 100 swim FAD
Go free, NO FREE, choice by rounds, check HR after each swim FAD.

Jr. Gold-
Pacework, at least 2 rounds:
4 x 50 swim at 200 GP @ 1:00/1 x 150 drill/skulling by 25's
8 x 50 swim at 200 GP @ :50- except, #4 is all drill, and #3 & 6 are @ :40
100 easy between rounds.

Finish up with LONG SWIM- go 100 kick on back/100 swim IM (add 100 to each IM, up to 300, then back down to 100/100).

Everybody warmdown a bit before you get out & do an excellent job in school today. Enjoy your time off tomorrow. Have a great day!