Thursday Morning, January 25, 2018- AM Jr. Gold @ CM

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

12 x 75 as follows:
1-2's, 50 6 kicks-3strokes free drill, 25 kick on back, 4 UDK's past the flags @ 1:20
3-4, 50 kick neg split (4 UDK's past flags), 25 drill in primary stroke NO FREE @ 1:15
4 sets of:
2 x 25 partner kick (2 at a time, race) w/boards- forwards ss @ midpool (free/ NO FREE)  @ :40
1 x 50 swim/kick by 25's in primary stroke NO FREE, get time & desc 1-4 @ 1:00
:30 rest after  4th set, check HR, then...
15 x 100 in sets of 3:
1- swim free br 3 @ pace- pick mile/1000/500 & stick with it, @ 1:30
2- swim 25 primary build to FAST turn, 50 free br 3, 25 kick on back @ 1:40
3- all kick FAST for time @ 1:50 with boards
1:00 rest, check HR

4 sets of:
1 x 400 swim IM- except 100 is kick (w/boards-on back by 50's), @ 6:30; (#1 is fly kick/300 swim)
4 x 50 swim at 200 Goal Pace @ 1:10- interval gets :05 faster by round, hold pace throughout.
No rest between sets, check HR throughout.

Until 7:15, with fins, finish up with...
24 x 25 @ :40- the usual

100 easy drill before you get out. Do an excellent job in school today and get excited to race this weekend. Have a great day!