Wednesday Morning, December 20, 2017- Jr. Gold @ IL

1 x 600- 300 swim free, 300 reverse IM- each 100 is drill/kick on back by 50's
1:00 rest

4 x 50 @ 1:00- swim free br 3, fist drill br 3- count strokes on both, how close can you get those #'s
4 x 75 @ 1:20- 25 swim free br 3 (smooth & strong into the turn), then 50 6k/switch backstroke drill
4 x 100- 25 swim free br 3, 25 swim backstroke (build each 25), then 50 2 kicks 1 pull breast drill with great pullouts, all @ 1:45
4 x 125 @ 2:00- 75 swim back/breast/free by 25's, last 50 kick on back easy/FAST by 25's, explosive UDK's off each wall
:30 rest, check HR; then continue right into...
18 x 25's as follows
 1- fly pull with free kick drill @ :40
 2- swim fly build to FAST @ :30
 3- kick FAST on back @ :20- focus on the UDK off the wall!
1:00 rest, check HR again

LONG SWIM-
3 times through:
1 x 600- 100 swim free (target mile pace-1000-500 free pace, by rounds), 100 swim IM, 100 swim primary stroke
100 kick primary/free by 50's with boards
Eyeball your time for each 700, desc 1-3; the 3rd 700 should be JUICY
1:00 rest, check HR

7 x 100 swim free (3rd 25 in 4th best stroke, NO FREE) on the fastest interval you can handle
Check HR


Until 7:15 a.m., go 50's @ 1:30 as follows-
25 from a dive RACE to a turn (that means FAST), then 25 drill back to the start end; go 3 primary stroke, 3 fly, 3 free


100 easy drill before you get out. Do some reading today, and offer to help your parents around the house. Have a great day!