Monday Morning, November 13, 2017- Jr. Gold @ CM & IL

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

2 sets of:
2 x 100 @ 1:45- 50 choice drill, 50 kick on back neg split (focus on 4 UDK's)
6 x 25- odds sit & spin back @ :35, evens kick build @ :25
4 x 50 @ 1:00- 25 fly pull free kick, 25 choice kick- FAST breakout to 15M, then easy
1 x 200 kick @ 3:30- 100 on back choice (all the same kick), 100 IM w/boards; desc 1-2
No rest between sets, check HR after 2nd set.
After 2nd set...

6 sets of:
1 x 125 @ 1:50 (odd rounds @ 1:40) swim- 25 fly, 25 back, 75 free br 3/5/3
1 x 75 kick free desc 1-3's @ 1:20; focus on UDK's off each wall; #3 & 6 should be juicy!
No rest between sets, check HR after #6
1:00 rest

12 rounds of:
1 x 100 swim IM @ 1:30- focus on fast in & out of turns, good breakouts
2 x 75 kick FAST for time with boards- different from round to round, could be BROKEN @ 1:40; could be desc 1-2 @ 1:20,could be "make the interval" @ 1:00, etc...
No rest between sets, check HR after 2nd 75 in each round.

Until 7:15 a.m., finish up with...
50's swim @ :50 in 2's-
1-2, swim free br 3/5 by 25's
3-4, swim back/breast, IM style

100 easy drill before you get out. Do an excellent job with in school today, get excited to race at SWIM & ROCK this weekend. Also, please remind your parents about coffee this Tuesday WHILE YOU'RE AT DRYLANDS. Have a great day!