Wednesday Morning, December 6, 2017- Jr. Gold @ IL

1 x 600- 300 swim freestyle, 300 reverse IM- each 100 is drill/kick by 50's
1:00 rest
16 x 75 as follows:
1-4, d-s-k by 25's @ 1:20
5-8, s-k-s by 25's @ 1:10
1-8 are free, 9-16 are primary stroke NO FREE
9 x 100 swim/kick by 50's @ 1:45, desc 1-3's- except middle 3 x 100 are all swim free/primary @ 1:25
1:00 rest, check HR

LONG SWIM-
5 times through:
200 free- 150 swim neg split, 50 kick with boards FAST
200 primary stroke- 150 drill/swim by 25's (build the 25's swim), :10 rest, then last 50 swim at 200 GP or FASTER
1:00 rest after 5th time through, check HR.

24 x 50 free with shnorkels and choice toys as follows:
3 @ :50/1 @ :40
3 @ :50/2 @ :40
3/3
3/2
3/1
1:00 rest, check HR

Until 7:15 a.m., finish up with...
24 x 25's @ :40 with fins- the usual in sets of 4.

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