Thursday, January 12, 2017- PM Junior Gold at Claude Moore

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

8 x 100 as follows:
odds- 50 catchup free drill, 50 choice drill in 4th best stroke, NO FREE, @ 1:45
evens- kick neg split (50 on back, 50 with boards)- same kick for the entire 100
15 x 50 in sets of 3 as follows:
1-3, swim/kick by 25's free @ :55
4-6, swim/kick by 25's in 4th best stroke @ :55
7-9, all kick with boards @ :55, hustle to  make the interval
10-12, swim/kick in primary stroke @ :50
13-15, all kick on back @ :50- focus on UDK's
1 x 600 swim free with shnorkel, desc the 200's 1-3 to something juicy!
1:00 rest, check HR

Until 6 p.m.,
4 x 50 @ 1:10 in primary stroke, 1-3 swim at 200 Goal Pace, #4 is drill
1 x 75 swim FAST for time from a dive in primary stroke
25 easy drill
1:00 rest between sets.

100 easy drill before you get out. Do an excellent job with your HW tonight. Have a great day!