Friday Morning, March 17, 2017- AM @ CM

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

4 x 50 drill/swim choice by 25's @ 1:00- odds free, evens NO FREE
3 x 100 @ 1:45, 50 2 kicks 1 pull breast drill, 50 kick neg split on back (UDK)
1 x 250 swim - 75 breast, 75 free br 3, 100 IM kick with boards
:30 rest
3 x 100 @ 1:40, 50 choice drill in primary stroke, 50 kick on back easy/FAST by 25's (UDK)
1 x 350 swim- 100 swim free, 75 swim IM- neg split
:30 rest
24 x 25 kick with boards, 2 @ :35 (1/2 FAST 1/2 easy), 1 @ :20 (odd 6's free, evens choice)
1 x 450 swim choice, desc the 150's 1-3 to what you can. 

Choice: IM or distance

IM- 4x:
3 x BROKEN 75's @ 1:40, 25 fly, :10 rest, 50 back
1 x 75 kick FAST for time
50 easy drill
1:00 rest

Distance- 4x:
3 x 100 (swim/kick @ 1:30, cruise neg split @ 1:20, at free pace @ 1:10)
3 x 50 kick @ :50
1 x 300 swim free for time
1:00 rest between sets.

100 easy drill before you get out. Do an excellent job in school today and get excited to race this weekend. Have a great day!