Thursday Afternoon, October 26, 2017- Combined PM Jr. Gold CM/IL

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

10 x 75 as follows:
1-2, kick/drill/drill in primary stroke @ 1:25
#3- all kick desc 25's 1-3 @ 1:20
4-5, swim free (build), 50 choice kick on back @ 1:20
#6- swim/kick/swim by 25's in 4th best stroke @ 1:20
7-10, 25 ra2 la2 fly drill, 50 drill/swim by 25's in primary stroke NO FREE @ 1:25

:30 rest, check HR, then...
11 x 100 as follows:
1-2 kick on back @ 1:50, desc 1-2 (4 UDK's off each wall)
#3- all drill @ 2:00
4-5, kick with boards desc 1-2 @ 1:50 (same kick for both)
#6- all drill @ 2:00
7-8, kick IM with boards, desc 1-2 @ 1:50
#9- all drill @ 2:00
10-11, BROKEN 100's kick with boards, all @ :10 rest-
#1- 25/50/25- get time
#2- 50/50, get time, how close can you get to your time from #13?
Check HR, then...
1 x 300 in primary stroke-
50 drill, 25 swim (build to 1st 50 of 200), 25 skulling
1:00 rest, check HR

Until 6:00 p.m.-
4 x 50 swim in primary stroke (NO FREE) @ :50 (@ :55 if necessary)
1 x 100 swim free br 3 @ 1:10 (or @ 1:15, or @ 1:20, or @ 1:30)
1 x 100 all drill in primary stroke @ 2:00
4 x 50 swim in primary stroke at 200 GP @ 1:10
No rest between sets, unless we get to three sets and still have some time left, then we'll take a minute rest before the last round.


100 easy drill before you get out. Do an excellent job with your HW tonight, get excited for Saturday's workout. Have a great day!