Thursday, November 9, 2017- AM Jr. Gold @ CM

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

4 x 25 choice freestyle drill @ :35
1 x 100 kick on back- get time, focus on 4 UDK's, @ 1:45
4 x 25 choice drill in primary stroke @ :35- NO FREE
1 x 100 kick on back- get time, faster than #1, @ 1:35
4 x 25 choice drill in 4th best stroke @ :35- NO FREE
1 x 100 kick on back- get time, faster than #2, @ 1:25
:30 rest, check HR & get boards
3 x 100 kick with boards @ 2:00, desc 1-3 to all out smoking FAST for time
1:00 rest, check HR

6 rounds of:
4 x 25 kick FAST @ :45- forward ss at midpool, all in primary stroke, 2 at a time
1 x 100 swim freestyle br 3 @ 1:10
2 x 50 swim in primary stroke @ :50, desc 1-2 to 200 GP
1 x 50 kick FAST for time on back, focus on 4 UDK's off each wall.
:30 rest between each set, check HR

Until 7:15 a.m., 
2 x 100 swim free with shnorkel @ 1:25, desc 1-2 to what you can
:10 extra rest
1 x 100 swim at free pace* @ 1:40 (go 2 x 100 swim at free pace in even rounds)
No rest between sets, check HR after free pace
*same pace for every round

100 easy drill before you get out. Do an excellent job in school today and remind your parents about coffee next Tuesday at Harris Teeter's (while you're at drylands), from 7-8 p.m. Have a great day!