Monday, October 30, 2017- PM Jr. Gold @ 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
1 x 400 swim- 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

2 sets of:
1 x 200 kick- 100 on back choice (all same kick), 4 UDK's; 100 IM with boards- @ 3:45
6 x 25 partner kicks with boards (go side by side with a partner, go 3 if necessary) @ :40, except 3 & 5 @ :25- forward ss @ midpool
1 x 200 kick @ 3:45, in primary stroke; 100 on back, 3rd 50 swim FAST, last 50 with boards- all in primary stroke
 6 x 25 swim/kicks with partner (as above) @ :40- race somebody your speed, backwards ss at midpool; swim to midpool, backwards ss, then kick with your head out- should be in primary stroke
:30 extra rest- get boards, get ready...
1 x 200 kick, BROKEN @ 50's with boards (:10 rest)...4 x 50 kick, all @ :10 rest
Get time for 200, check HR

If there is time, with fins:
24 x 25 @ :40- the usual, in sets of 4 (odd sets of 4 free, even sets of 4 NO FREE)

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