Monday, November 27, 2017- PM Jr. Gold @ CM

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

2 x 125 @ 2:10- 50 3k & switch free drill, 75 drill/kick/drill NO FREE
4 x 50 @ :55 swim/kick by 25's; odds are free, evens are NO FREE
2 x 150 @ 2:45- 25 fly pull with free kick, 50 kick on back (neg split), 75 swim IM
3 x 100 swim IM (last 25 kick free on back) @ 1:50, desc 1-3 to what you can.
1:00 rest, check HR

9 x 50 kick @ :55, 2 on back desc 1-2, 1 with boards
4 x 75 @ 1:15- 25 kick free or fly with boards, 50 choice
BROKEN 150 kick- 3 x 50 @ :10 rest

4 x 75 @ 1:20- 25 kick choice with boards, 25 kick free on back, 25 swim breast
BROKEN 150 kick- 75IM/50choice/25Breast, with boards @ :10 rest

4 x 75 @ 1:25- 25 fly kick with boards, 50 choice kick neg split on back
BROKEN 150 kick- 25/50/75 with boards- your choice, but all the same kick, @ :10 rest

3 x 100 swim/kick by 50's in primary stroke desc 1-3 @ 1:50
BROKEN 150 kick free- 50/2 x 25/50 with boards, all @ :10 rest
1:00 rest, check HR

With shnorkels (choice toys on free), 2 sets of:
(1st set free @ :45 per 50; 2nd set backstroke @ :50 per 50)
300/200/100/200/300- desc as you go through the set
1:00 rest between sets, check HR after 2nd 300


100 easyd rill before you get out. Do an excellent job with your HW tonight and get excited for the December meets. Have a great day!