Tuesday, October 24, 2017- PM Jr. Gold @ CM/IL

1 x 600- 300 swim freestyle/300 reverse IM- each 100 is drill/drill/swim/kick by 25's
1:00 rest

6 x 75 @ 1:25- 25 fly pull with free kick, 50 choice drill in primary stroke, NO FREE
4 x 50 @ 1:00- 25 1/2 ra fly, 1/2 la fly; 2nd 25 is different drill in primary stroke
5 x 100 @ 1:45- 25 swim fly (build), 50 swim/kick free by 25's, last 25 swim in primary stroke build to FAST
1:00 rest, check HR
Ida Lee only: go 5 x 150 @ :15 rest, 100 drill/swim (build) by 25's, last 50 is kick FAST

LONG SWIM- (Ida Lee skip the Long Swim and go right to the next set with shnorkels)
6 times through-
150 swim/drill/swim by 50's in primary stroke (build 1st 50; 200 GP for 3rd 50)
150 kick (IM with boards in odd rounds ez/FAST by 25's; on back in even rounds neg split by 75's)
50 swim free br 3- smooth dps here
Check HR after 6th time through

With shnorkels & boards, finish up with...
2 x 75 swim free @ 1:00 (or @ 1:05)
1 x 50 kick with boards @ :50 (or @ :55)
2 x 75 swim free desc 1-2 @ 1:15, #2 should be juicy! (or @ 1:20)
1 x 50 kick FAST for time with boards @ 1:10
No rest between rounds.

100 easy drill before you get out. Do an excellent job with your HW tonight- and with drylands. Enjoy the morning off tomorrow. Have a great day!