Wednesday Morning, November 15, 2017- Jr. Gold @ IL

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

2 x 125 @ 2:10- 50 6k-switch free drill, 75 drill/swim/drill  by 25's in primary stroke NO FREE
3 x 100 @ 1:45- go drill/kick on back by 25's- build the kick to FAST (all primary stroke NO FREE)
4 x 75 @ 1:20- 25 kick FAST on back- UDK past the flags, 25 choice drill 4th best stroke NO FREE
5 x 50 @ :50- swim/kick by 25's in 4th best stroke, except #3 & 5 are all kick- focus on 4 UDK's
:30 rest, check HR, then...

6 x 100 as follows:
odds- swim free br 3/5 by 50's @ 1:20 or 1:30 (neg split)
evens- swim/kick by 50's in primary stroke @ 1:45, desc 1-3 to something juicy!
1:00 rest, check HR

LONG SWIM-
5 times through:
200- 50 fly kick with boards, 100 swim back/breast by 50's, 50 kick free on back (4 UDK's)
150 swim free br 3/5 by 75's- BIG negative split here!
50 swim/kick by 25's in 4th best stroke
Check HR after 5th time through

With fins, until 7:15 a.m., finish up with (repeating sets of):

3 x 150 swim descend 1-3 to all out smoking FAST @ 2:40
4 x 25 @ :40- "the usual"
3 x 50 swim desc 1-3 to all out FAST @ 1:00- get time on #3, then...
1 x 50 LUNGBUSTER/swim FAST by 25's- how close can you come to your time on #3 (50) above?
:30 rest between sets, check HR

100 easy drill before you get out. Do an excellent job in school today & get excited to race this weekend. Have a great day!