Monday Morning, March 6, 2017- Combined Jr. Gold @ CM

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

4 x 25 @ :35- 6ks back drill
3 x 100 50 choice different back drill, 50 swim back neg split @ 1:45
2 x 200 drill choice NO BACKSTROKE, 50 kick easy/FAST on back (UDK!)
1:00 rest, check HR

3 sets of:
8 x 100-
odds- 25 kick FAST w/boards (slides throughout the set)
evens- 25 swim in primary stroke (NO FREE), 50 swim choice (can be free), 25 kick on back
1 x 250 swim free br 3/5/3 by 75/75/100, desc 1-3 to something juicy- @ 3:20
No rest between sets.
Intervals:
odds/evens @ 1:15/1:25, or 1:20/1:30, or 1:25/1:35
Lane 1 can go 200 free instead of 250 to stay on the interval.

With fins, finish up with...
24 x 25 @ :40- the usual
odd sets free, evens NO FREE

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!