Thursday, May 18, 2017- AM @ CM

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

3 x 125 @ 2:10- 25 ra2 la2 free drill, 50 choice drill in primary stroke, 50 kick neg split on back (4 UDK's)
3 x 75 drill/swim/drill by 25's in primary stroke, NO FREE @ 1:15
6 x 100 @ 1:40- 25 swim free (build), 50 swim in primary stroke (neg split), 25 kick on back (4 UDK's), desc 1-3 & 4-6
1:00 rest

32 x 50 kick in sets of 4:
1-3 kick on back (4 UDK's) @ :55, desc 1-3 to FAST;
#4- kick with boards: odd rounds FAST @ :40, even rounds BROKEN, 2 x 25 @ :10 rest (1:30)
1:00 rest, check HR

6 x 100 swim at mile pace @ 1:30
1 x 350 swim with shnorkel- 200 cruise, desc last 3 x 50's to something juicy
:30 rest
6 x 100 swim at 100 pace @ 1:40
2 x 250 swim with shnorkel- 150 cruise, 100 strong, @ 3:30
6 x 100 swim at 500 pace @ 1:50
3 x 150 swim free with shnorkel desc 1-3 to all out FAST @ 2:40
1:00 rest, check HR

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