Wednesday Morning, October 25, 2017- Jr. Gold @ IL

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

4 x 75 @ 1:20- 25 ra2 la2 free drill, 50 choice drill (NO FREE) in primary stroke
6 x 50 @ 1:00- fist free drill br 3, choice different drill in primary stroke (NO FREE)
8 x 25 @ :35 sit & spin drill (go 15 yards drill, 10 yards swim with same tempo); except, #'s 3, 5 & 7 are choice different drill backstroke
4 x 125 as follows, all @ 2:15-
50 swim neg split backstroke, 25 breast kick on back, 50 drill/swim by 25's in 4th best stroke, NO FREE
1:00 rest, check HR

LONG SWIM-
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

24 x 50 in sets of 6 as follows:
1-2, swim/kick free by 25's @ :50
#3- kick free on back, focus on 4 UDK's off each wall, @ :50
4-5, swim back/breast by 25's @ :50
#6 all kick with boards, choice kick but FAST, @ :45
1:00 rest after #6, then straight through for last three rounds of 6.
Check HR

If there is time...
With fins,
24 x 25 @ :40- the usual in sets of 4

100 easy drill before you get out. Do an excellent job in school today and get excited for Swim & Rock. Have a great day!