Monday Morning, October 30, 2017- Jr. Gold AM @ CM

1 x 600- 300 swim freestyle, 300 reverse IM- each 75 is drill/drill/kick by 25's
1:00 rest

3 x 100 @ 1:45- 50 2 kicks 1 pull breast drill, 50 fist free drill br 3
2 x 125 @ 2:15- 50 choice drill NO FREE, 75 swim/kick/swim by 25's same stroke
2 x 400 swim @ :20 rest- 200 free with swamp turns (last 25 from a dive), 200 NO FREE (swamp turns for backstroke), last 25 also from a dive
1:00 rest, check HR

3 sets of:
1 x 200 kick- 100 on back choice (all same kick), 4 UDK's; 100 IM with boards- @ 3:30
6 x 25 partner kicks with boards (3 if necessary) @ :40, except 3 & 5 @ :25- forward ss @ midpool
1 x 200 kick @ 3:30, in primary stroke; 100 on back, 3rd 50 swim FAST, last 50 with boards
 6 x 25 swim/kicks with partner @ :40- race somebody your speed, backwards ss at midpool
1 x 200 kick, BROKEN @ 50's with boards (:10 rest)
Get time for 200, check HR

 With shnorkels and choice toys, 3 sets of:
1 x 50 swim free @ :55
2 x 50 swim free @ :50
3 x 50 swim free @ :45
4 x 50 swim free @ :40
Check HR, :30 rest

If there is time, with fins:
24 x 25 @ :40- the usual

100 easy drill before you get out. Do an excellent job in school today, get excited for your races at Swim & Rock. Have a great day!