Thursday Morning, October 26, 2017- AM Jr. Gold @ CM

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

14 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 kick FAST, 50 drill/swim by 25's in primary stroke NO FREE @ 1:25
11-14, 25 ra2 la2 fly drill, 50 drill/swim by 25's in 4th best stroke @ 1:25
:30 rest, check HR, then...
14 x 100 as follows:
1-2 kick on back @ 1:45, desc 1-2 (4 UDK's off each wall)
#3- all drill @ 1:50
4-5, kick with boards desc 1-2 @ 1:45 (same kick for both)
#6- all drill @ 1:50
7-8, kick IM with boards, desc 1-2 @ 1:45
#9- all drill @ 1:50
10-11, kick on back in primary stroke (NO FREE) desc 1-2 @ 1:45 (4 UDK's)
#12- all drill @ 1:50
13-14, 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...
2 x 300 @ :20 rest-
50 drill, 25 swim (build to 1st 50 of 200), 25 skulling
1st 300 in primary stroke NO FREE
2nd 300 in 4th best stroke NO FREE
1:00 rest, check HR

Until 7:15 a.m.-
4 x 50 swim in primary stroke (NO FREE) @ :50
1 x 100 swim free br 3 @ 1:10
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 in school today and get excited for RACE DAY tomorrow. Have a great day!