Thursday Morning, November 30, 2017- AM @ CM

1 x 600- 300 swim freestyle, 300 reverse IM drill- go 3 x 100 reverse IM's drill
1:00 rest

2 sets of:
4 x 50 @ 1:00 swim free/fist drill by 25's
4 x 75 @ 1:20- choice free drill, last 50 choice drill in primary stroke
After 2nd set, continue right into...
16 x 50 kick as follows:
1-4, go 3 on back @ :55 (UDK past the flags), #4 is choice free/NO FREE (all kick) with boards @ :50
5-8, go 2/2
9-12, go 1/3, then :30 rest
then 13-16, all kick with boards free/choice (NO FREE) by 25's
1:00 rest

3 x 100 swim free br 3/5/3 (75), last 25 is in primary stroke @ 1:30
3 x 100 @ 1:30- 50/50
3 x 100 swim 25 free, 75 in primary stroke- go swim (build)/drill/swim (FAST) by 25's- @ 1:40
1:00 rest, check HR

4 sets of:
4 x 50 swim at 200 GP in primary stroke @1:00
1 x 100 swim free br 3 @ 1:15
1 x 50 swim at 200 Goal Pace @ :50
1 x 50 swim faster than 200 GP
1 x 100 easy drill/choice by 25's
1:00 rest between sets, check HR between sets.

If there is time...
Partner kicks with boards- 25's @ :45/35/25

100 easy drill before you get out. Do an excellent job in school today & get excited for the December meets. Have a great day!