Thursday Afternoon, October 19, 2017- PM Jr. Gold, CM/IL Combined

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

4 x 50 @ 1:00- 25 ra2 la2 free drill, 25 6k switch back drill
6 x 25 @ :35- sit & spin back drill- go 15/10
8 x 75 @ 1:20-
1-4, 25 kick build, 25 ra back, 25 la back
5-8, 50 swim back build, 25 kick FAST
1:00 rest, check HR

3 sets of:
2 x 75 kick with boards @ 1:30, desc 1-2 to FAST, last 25 is breast kick
1 x 100 kick on back FAST for time @ 1:40
2 x 75 kick on back @ 1:30- 4 FAST UDK's off each wall, last 25 dolph kick on side (face scoreboard)
1 x 100 kick FAST with boards- 2 x 50 @ :10 rest, get time, all @ 2:30
No rest between sets, check HR after each round.

2 sets of:
6 x 100 swim free at pace (mile in 1st round @ 1:40, 500 pace in 2nd round @ 2:00)
1 x 150 swim free descend  the 3 x 50 to 200 free pace
1:00 rest between sets, check HR


100 easy drill before you get out. Do an excellent job with your HW tonight & get excited for the TEST SET on Saturday. Have a great day!