Monday Morning, January 22, 2018- AM Jr. Gold @ CM & IL

1 x 600- 300 swim freestyle, 300 reverse IM- each 100 is kick/drill/drill/skulling, by 25's
1:00 rest

4 sets of:
2 x 50 @ 1:00- 25 6ks/3strokes free, 25 2 kicks 1 pull breast drill
3 x 25 breast pull with free kick @ :35
1 x 75- 25 kick choice on back- UDK to halfway then build to FAST, last 50 swim breast/free by 25's @ 1:20 (gets :05 faster by round)
No rest between sets, check HR after 4th set, then...
8 x 100 as follows:
odds- 25 swim fly (build), 75 kick on back- free/breast/fly by 25's, @ 1:40
evens- swim breast/free by 50's @ 1:25
1:00 rest, check HR again

12 x 200 as follows:
odds- on back, 100 kick free, 100 kick IM order by 25's, @ 3:40
evens- some sort of BROKEN, changes from round to round, but all FAST
8 x 50 swim 4th/best stroke/choice by 25's @ :50
:30 rest
1 x 200 kick choice FAST for time as follows:
100/:10 rest/4 x 25 @ :10 rest
Check HR

With fins, finish up with...
4 x 25 fly drill @ :35- different by round
3 x 50 swim/kick fly by 25's desc 1-3 @ 1:00, #3 should be juicy!

100 easy drill before you get out. Do an excellent job in school today & get excited for our meet in February. Have a great day!