Thursday, November 3, 2016- Combined Junior Gold @ CM

1 x 600- 300 swim freestyle, 300 reverse IM- each 100 is drill/kick/drill/skulling, by 25's
1:00 rest

8 x 25 @ :10 rest-
odds are blow it out the back fly drill
evens are choice kick on back- go halfway with FAST UDK
4 x 75 @ 1:25
odds 25 ra2 la2 free drill, 50 1/2 ra 1/2 la fly drill
evens 25 swim fly build to FAST, 25 kick on back FAST (UDK), 25 choice fly drill
4 x 125 @ 2:15 as follows:
odds- 25 swim fly, 50 swim back, 50 swim breast
evens- odd 25's are swim fly, 2nd & 4th 25's are kick on back
1:00 rest, check HR

2 sets of:
4 x 50 drill in primary stroke @ 1:00
4 x 1/2 pool sprints in primary stroke @ :30
4 x 25 kick FAST with boards @ :35 (@ :25 in 2nd set)
Check HR after 2nd set, then...
1 x 150 choice drill/skulling by 25's
1:00 rest, check HR again

6 rounds:
4 x 50 swim at 200 GP @ 1:10 in primary stroke
100 drill-swim dps by 25's
:30 rest between, check HR after 4th 50 & 100

100 easy drill before you get out. Do an excellent job with your HW tonight & get excited to race the mile this weekend. Have a great day!