Monday, December 18, 2017- PM Jr. Gold @ CM

1 x 600- 300 swim freestyle, 300 reverse IM- each 100 is reverse 100 IM drill
1:00 rest

4 x 50 catchup free drill @ 1:00
4 x 75 drill/kick/drill by 25's in primary stroke NO FREE @ 1:20- build the kick
4 x 50 swim/kick by 25's @ :45 (free in the first set, primary in the 2nd set)
4 x 75 kick IM order by 25's @ 1:20, desc 1-2's (with boards in 2nd set @ 1:15)
Check HR

3 sets of:
4 x 50 swim in primary stroke @ :45 (or @ :50)
1 x 100 swim free br 3 @ 1:15 (or @ 1:20)
1 x 100 swim IM- get time, desc 1-3
:30 rest between sets, check HR

3 sets of:
4 x 50 swim in primary stroke @ :45- 2nd 25 @ race pace
1 x 150 drill/swim by 25's in primary stroke @ 3:00 (swim is dps)
1 x 100 swim FAST for time in primary stroke
1:00 rest between sets, check HR

If there is time...
Partner kick 25's kick with boards until 6:30

100 easy drill before you get out. Do some reading today, offer to help around the house and get some extra rest so you're ready for tomorrow's LONG SWIM. Have a great day!