Thursday, March 16, 2017- PM Junior Gold @ CM

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

4 x 75 @ 1:25- 25 fist free drill, 25 choice drill in primary stroke, 25 breast kick on back
4 x 25 choice drill in primary stroke @ :35
12 x 50 as follows:
odds drill/kick by 25's @ 1:00
evens- swim/kick by 25's @ :50
1-4 are free
5-8 are primary stroke NO FREE
9-12 are choice
1 x 450 as follows:
100 drill/swim (build to race pace) choice, 50 kick FAST with boards
1:00 rest, check HR

6 sets of:
4 x 50 swim at 200 Goal Pace @ 1:10 (@ :55 in even rounds)
1 x 100 swim free br 3 @ 1:10 (can be IM @ 1:20)
1 x 50 drill
1:00 rest after each 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 with your HW tonight, get excited to race this weekend. Have a great day!