Thursday, February 9, 2017- Combined Jr. Gold @ Claude Moore

1 x 600- 300 swim freestyle, 300 reverse IM- each 75 is kick/drill/drill by 25's
1:00 rest

4 x 50 @ 1:00- ra2 la2 free drill/2 kicks 1 pull breaststroke drill
8 x 25 @ :35, sit & spin backstroke drill, except #'s 3 & 5  & 7 are kick on back build to FAST
6 x 75 @ 1:25- 50 swim back/breast by 25's, then last 25 kick free with arms toward ceiling, desc 1-3's
:30 rest, check HR & get shnorkel

 1 x 900 swim free (1st 600 with shnorkels) desc the 300's 1-3 to something juicy
:30 rest, check HR, then...
6 x 25 drill in primary stroke (NO FREE) @ :40

Until 6:00 p.m., finish up with...
4 x 50 swim at 200 Goal Pace @ 1:10
25 drill @ 1:10
1 x 75 swim faster than 200 Goal Pace
25 drill @ 1:00

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