Thursday, March 23, 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


2 x 125 @ 2:15- 50 ra2 la2 free drill, then 75 drill/drill/swim in primary stroke NO FREE
4 x 100 @ 1:50- 25 kick free head out, 25 swim in primary stroke, 50 kick neg split on back (UDK past the flags)
8 x 25 @ :40- odds are 2 kicks 1 pull breast, evens are swim breaststroke build
8 x 75 as follows:
25 swim breaststroke (big kick), 50 swim/kick by 25's in primary stroke NO FREE
1-4 @ 1:25
5-8 @ 1:15
1:00 rest after #8, check HR


With boards where noted, 6 sets of:
2 x 75 kick on back (UDK past flags) @ 1:20, desc 1-2
1 x 100 choice kick FAST @ 1:40 with boards
2 x 75 kick IM order by 25's with boards @ 1:30, desc 1-2
1 x 200 swim/kick as follows:
100 swim IM
50 kick free on back (UDK past flags)
50 swim in primary stroke NO FREE
Get time for 200, descend 1-2's
1:00 rest between sets, check HR


With shnorkel, until 6 p.m., finish up with...
2 x 75 swim free @ 1:15
1 x 50 swim free @ :40


100 easy drill before you get out. Do an excellent job with your HW tonight & get excited for the long course season. Have a great day!