Wednesday Morning, November 22, 2017- AM Jr. Gold @ Ida Lee

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

2 sets of:
4 x 50 @ 1:00- 6ks back drill
4 x 25 sit & spin back drill @ :35
4 x 75 @ 1:25- 50 2 kicks 1 pull breast drill (with flip turns), last 25 is breast kick on back
4 x 25 @ :35- breast pull with free kick
No rest between sets; after 2nd set, continue right into...
9 x 50  swim back/breast by 25's, IM style- high tempo on back (easy on the kick,  BIG kick on the breaststroke); go 3 @ :50, 3 @ :45, 3 @ :40 (or 3 each @ :55, :50 & :45). TAKE :30 REST AFTER #6, then crank out the last 3 x 50!
1:00 rest, check HR

LONG SWIM-
 3 times through:
100 swim IM
150- 75 swim back, 75 swim breast (IM style)
200 swim/kick by 50's in primary stroke, 2nd 100 faster than 1st; NO FREE here
200 swim free- 100 cruise, 100 @ mile pace
Check HR after 3rd round
1:00 rest

Until 7:15 a.m., 
3 x 50 drill/swim by 25's in primary stroke @ 1:00
3 x 50 swim FAST for time, FROM A DIVE @ 2:00 in primary stroke- be FAST here!

100 easy drill before you get out. Do an excellent job with your HW over the break, and check the website for the schedule. Have a great day!