Tuesday Afternoon, January 23, 2018- PM Jr. Gold @ CM & IL

1 x 600- 300 swim freestyle, 300 reverse IM-- each 100 is drill/swim/drill/kick by200's
1:00 rest

With fins:
8 x 25 fly drill @ :35- odds fly pull with free kick, evens choice fly drill
 4 x 75 @ 1:20- 25 swim (build to FAST turn), 25 1/2 ra 1/2 la fly drill, 25 fly kick on side
:30 rest, take fins off then continue right into...
4 x 50 @ 1:00- catchup drill, blow it out the back fly drill by 25's
6 x 100 @ 1:45-
odds 25 swim fly (build), 50 swim free br 3, 25 swim fly- UDK FAST & FAR
evens- swim/kick on back (UDK's FAST & FAR) by 50's, desc 1-3
1:00 rest- CM, go straight to the LONG SWIM

With boards, 4 sets of:
1 x 75 kick IM order by 25's @ 1:20- get time
2 x 75 @ 1:20- 50 swim/drill by 25's (build the swim to a FAST turn), 25 kick FAST 
1 x 75 kick IM order by 25's FAST for time @ 1:30
:30 rest between 1st & 2nd set of 4, then again between 3rd & 4th sets, check HR
IL- skip the LONG SWIM and go straight to the "5 x 50/4 x 25" set...

LONG SWIM-
5 times through:
1 x 100 swim IM (add 100 to each round, up to 400- twice, 2nd 400 is 4 x 100 IM's)
1 x 50 fly/breast kick by 25's with boards, FAST
1 x 50 kick free on back- STRONG negative split
 Check HR after  5th time through
1:00 rest- CM, if there is time, go back and do the kick set

Until 6:00 p.m., finish up with...
5 x 50  free with shnorkels & buoys- odds pull @ :50, evens swim @ :40
4 x 25 @ :35- odds swim fly FAST, evens swim 4th best stroke  NO FREE build
No rest between sets.

100 easy drill @ 6:00 p.m.; do an excellent job with your HW tonight, and with drylands. Get excited for IMX this weekend & have a great day!