Wednesday Morning, November 8, 2017- Jr. Gold @ Ida Lee

1 x 600- 300 swim freestyle, 300 reverse IM- each 75 is 50 drill, 25 swim
1:00 rest

3 sets of:
2 x 25 kick on back @ :35 desc 1-2, 4 UDK's off each wall
1 x 50 catchup free with overkick @ 1:00
2 x 25 choice drill in primary stroke @ :35- NO FREE
1 x 100 swim/kick on back by 50's in primary stroke NO FREE; get time & descend 1-3
No rest between sets, check HR after 3rd set; after getting HR, get right into...
1 x 300 in primary stroke- each 100 is kick/drill/drill/swim from a DIVE, build to FAST
1:00 rest, check HR again

LONG SWIM-
5 times through:
200* swim IM
100 swim in primary stroke- 50 @ 200 set up/:10 rest/50 @ 200 GP
100 kick- 50 on back STRONG neg split (4 UDK's), 50 kick FAST with boards
*2nd time through, go 300 IM (75 of each stroke); 3rd time through, go 400 IM (100 of each stroke); 4th time through, back to 300 IM (75's of each stroke); 5th time through go 200 IM
1:00 rest, check HR

Until 7:05 a.m.,
6 x 50 kick @ 1:00- odds FAST with boards, evens on back with UDK past the flags (or evens will be FAST, too)
*1 x 50 swim FAST back/breast by 25's ("IM style"- tempo on the back & big kick on the breast) @ :50
*even rounds go 3 x 50 swim back/breast @ 1:00- all FAST
No rest between sets.

Until 7:15 a.m.,
50's pull free with shnorkel @ :55- steady head position & rotate hips evenly

100 easy drill before you get out. Do an excellent job in school today and remind your parents about coffee next Tuesday Night (11/14). Have a great day!