Monday Morning, January 15, 2018- Jr. Gold @ CM & IL

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


2 sets of:
2 x 125 @ 2:15- 50 fist free drill br 3, 25 breast kick on back, 50 2 kicks 1 pull breast drill
3 x 75 @ 1:20- 25 breast pull with free kick, 50 choice drill NO BREASTSTROKE
6 x 25- odds are swim breast (build) @ :40, evens are kick breast on back @ :25, make interval
No rest between sets, check HR after each set


6 x 100 as follows-
odds- swim/kick by 50's @ 1:40- breaststroke
evens- all kick with boards, 2 x 50 @ :10 rest, all FAST, all @ 2:20
1 x 100 easy choice drill @ 2:00
6 x 100 as follows-
odds- 100 kick IM with boards @ 1:40
evens- swim/kick by 50's in primary stroke @ 1:40- kick is FAST
1 x 100 easy choice drill @ 2:00
6 x 100 as follows-
odds- kick free/NO FREE by 50's with boards @ 1:40
evens- 25 swim (build) in primary stroke NO FREE, 75 kick FAST on back- focus on UDK past flags
1 x 100 easy choice drill @ 2:00
:30 rest, check HR, then get shnorkels & continue right into...
5 x 150 swim free desc 1-3, #4 is catchup free drill, #5 is all out FAST for time
1:00 rest, check HR


Until 7:15 a.m., finish up with...
50's kick in sets of 6 as follows:
2 @ :55
1 @ :40- make the interval
2 @ :55- breast/choice by 25's @ :55
1 all FAST breast/free by 25's @ 1:00
Go odd rounds of the 6 x 50 with boards (on the kick); go even rounds on back.


100 easy drill before you get out. Make sure you are ready for the week ahead at school. Have a great day!