Thursday, March 16, 2017- AM @ CM

1 x 600- 300 swim freestyle, 300 reverse IM- each 100 is drill/kick by 50's
1:00 rest

3 sets of:
3 x 50 catchup free drill @ 1:00
4 x 25 choice drill in primary stroke, NO FREE @ :35
1 x 150 @ 2:40 swim/kick by 25's in primary stroke (same stroke as 25's above), desc the 50's 1-3 to what you can
1 x 100 kick on back FAST @ 1:30, focus on UDK

LONG SWIM-
6 times through:
150 swim neg split free br 3
100 swim IM (last 25 is free kick on back)
50 choice kick w/boards in primary stroke, FAST
Even 300's faster than the odd 300's
Check HR when you finish

6 sets of:
4 x 50 swim at 200 Goal Pace @ 1:00 (@ :50 in even rounds)
1 x 100 swim free br 3 @ 1:00 (can be IM @ 1:10)
1 x 50 drill
Check HR

With fins, finish up with:
24 x 25 @ :40- the usual, change strokes after each set of 4 x 25
1- 1/2 swim FAST 1/2 drill;
2- swim build to FAST;
3- all drill;
4- all swim FAST

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