Wednesday Morning, December 27, 2017- IL Jr. Gold @ Ida Lee

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

4 x 75 @ 1:20- 50 6k/3str free drill, then 25 kick on back build to FAST, focus on UDK past the flags
6 x 25 @ :35- odds are sit & spin back drill; evens are 1/2 ra 1/2 la back drill
3 sets of:
1 x 150 @ 2:45 in primary stroke NO FREE: 50 choice drill, 25 swim build to FAST
1 x 125 @ 2:15- 50  kick on back easy/FAST by 25's (UDK past flags), 75 drill/swim/drill in 4th best stroke, NO FREE
After 3rd set of 1 x 150/1 x 125, get right into...
9 x 75 in sets of 3's follows:
1-3, swim IM (fly/back/breast by 25's) @ 1:20, desc 1-3
4-6, 25 kick free with boards, 50 swim free br 3 @ 1:10
7-9, 25 dolphin kick with boards, 50 swim back/breast by 25's- @ 1:15
1:00 rest, check HR

LONG SWIM-
 6 times through (descend the 300's 1-3 & 4-6):
150 swim IM- 50 fly, 50 back, 50 breast, good UDK throughout
100 swim free br 3/5 by 50's- neg split
50 kick free/NO FREE by 25's with boards- this should always be FAST
1:00 rest after 6th time through, check HR

7 x 100 swim @ 1:25 (maybe @ 1:35 for some if needed)- 75 swim free br 3/5/3, last 25 swim in 4th best stroke, NO FREE
Check HR

With fins, finish up with...
25's in sets of 6-
1-2, fly pull with free kick @ :40
#3- swim fly build to FAST @ :25
#4- choice fly drill @ :40
#5- swim fly FAST @ :20
#6- kick on back FAST @ :15- UDK to halfway!
You can go every third set (of 6 x 25's) some other stroke, then take 1:00 rest before getting into the next set.

100 easy drill before you get out. Do some reading today, enjoy the time with your families & friends. Have a great day!