Tuesday, December 5, 2017- PM Jr. Gold @ CM & IL

1 x 600- 300 swim free, 300 reverse IM- each 150is drill/kick by 25's (2 x 150's rev IM)
1:00 rest

4 x 100 @ 1:45- 25 ra2 la2 free drill, 50 choice drill in primary stroke, 25 kick @ back build
2 sets of (CM- go one set):
3 x 75- swim/kick/swim by 25's in primary stroke @ 1:20 desc 1-3 (@ 1:10 in 2nd set)
1 x 225- 50 drill (6ks) back, 25 swim build; in 2nd set, go 50 swim back, 25 kick- desc the 3 x 75's 1-3 to what you can
1:00 rest, check HR

18 x 50 as follows (CM- go one set of 6, then go to LONG SWIM)...
2- swim/kick free @ :55 desc 1-2
1- swim primary stroke @ :50- 2nd 25 @ race pace
2- swim free @ :45
1- swim/kick in primary stroke @ :45
:30 rest after 1st set only, check HR
1:00 rest after 3rd set, check HR

LONG SWIM (IL- skip this and go the 24 x 25's with fins)-
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.

With fins, finish up with...
24x 25 @ :40- in sets of 4, the usual.

100 easy drill before you get out. Do an excellent job in school today- and with drylands tonight. Get excited to race this weekend & have a great day!