Thursday Morning, May 11, 2017- AM Jr. Gold @ CM

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

1 x 200- choice drill in primary stroke/skulling by 25's
6 x 50 drill (odds) or drill/swim (evens) in primary stroke NO FREE @ 1:00
6 x 200-
odds- 50 swim/25 drill/50 swim/25 drill/50 swim @ 3:00- descend the 50's swim (1 free, 3 is primary stroke, 5 is choice)
evens- kick on back neg split, except #6 is kick  with boards: 4 x 50 @ :10 rest, desc the 50's 1-4
1:00 rest check HR

3 sets of:
3 x 100 swim free @ 1:15 br 3 (Lane 1 @ 1:25); interval gets :05 faster by round
1 x 350 free: 150 swim smooth & strong, 50 drill PERFECT, 150 swim free FAST
6 x 100 swim free at pace @ 1:30 (1000 pace in  2nd set, 500 pace in 3rd set)
1 x 150 swim free FAST for time
1:00 rest between sets, check HR

Finish up with...
1 x 25 kick with boards @ :45 15/10
1 x 25 kick with boards @ :35 build
1* x 25 kick FAST with boards @ :25
every 2 rounds add 1 x 25
:10 extra rest after every 2 rounds...
1 x 50 kick FAST for time on back @ :45

100 easy drill before you get out. Do an excellent job in school today and get excited to race tomorrow morning. Have a great day!