Thursday, December 21, 2017- Combined Jr. Gold @ CM

1 x 600- 300 swim free, 200 reverse IM- each 75 is drill/drill/skulling by 25's
1:00 rest

2 x 125 @ 2:15- 50 6k-3str free drill, then 75 drill/swim (build)/drill in primary stroke
4 x 75 @ 1:20- 25 blow it out the back fly drill, 50 choice drill in 4th best stroke
6 x 50 @ :55- swim/kick by 25's, odds are fly, evens are choice
:30 rest, check HR; then...

4 x 75 @ 1:20 in primary stroke, drill/swim/drill by 25's- build the swim to race pace
6 x 50 swim at 200 GP @ 1:00 (#3 is drill), get times and figure avg
1:00 rest

MYSTERY SET- guess it and you don't have to do it
The set is:
1 x 100 swim free br 3 @ 1:15 (or @ 1:20- Lane 1)
1* x 50 swim at 200 Goal Pace in primary stroke (NO FREE) @ :50
1 x 50 drill @ 1:00
*add 1 x 50 at 200 Goal Pace in each round- up to 6 x 50, BUT...add :05 to the interval; the first 5 rounds are all in primary stroke, while the last round (6  x 50) are free

If there is time, until 6:30 p.m.,
1 x BROKEN 100- 
75 kick FAST for time with boards, :10 rest, 25 swim FAST in primary stroke NO FREE
Get time, then get right into...
1 x 75 drill/swim/drill by 25's in primary stroke
:30 rest between sets

100 easy drill before  you get out. Take good care of yourself away from the pool today; do some reading and help your parents around the house. Have a great day!