Tuesday Morning, January 2, 2018- AM Jr. Gold @ CM

1 x 600- 300 swim freestyle, 300 reverse IM drill- go 3 x reverse 100 IM's drill
1:00 rest

14 x 75 as follows:
1-4, 50 ra2 la2 free drill, 25 breast kick on back- UDK past flags, @ 1:20
5-8, 25 6k/3stroke free drill , 50 2 kicks 1 pull breast drill, @ 1:20
9-14, 25 swim breaststroke build to a FAST turn, 25 choice drill in primary stroke NO FREE, 25 kick FAST on back- UDK past flags; all @ 1:15
3 x 150 kick @ 3:00- odd 50's on back (UDK past flags), middle 50 breast/choice by 25's with boards
1:00 rest

LONG SWIM-
4 times through (1800 total):
300 IM swim- 3 100 IM's swim, desc 1-3 to something juicy
Look at the clock as you finish...
100 swim free br 3- target mile pace here!
50 kick FAST with boards, free/NO FREE by 25's
1:00 rest after 4th time through, check HR

3 sets of:
6 x 100 kick as follows:
1st set, odds are IM with boards (desc), evens are breast/free by 50's on back FAST (UDK!), all @ 1:40;
2nd set, odds are free on back @ 1:35; evens are 25 dolphin kick/50 breast kick/25 free kick with boards @ 1:45
3rd set , odds are BROKEN with boards (25/50/25) @ :10 rest, all @ 2:30; evens are kick free on back FAST @ 2:00; focus on UDK, try to be faster than BROKEN 100's
50 easy choice after each round

Until 7:15 a.m., finish up with...
25's partner kick with boards & shnorkel; 4 @ :45, 4 @ :30- forward ss @ midpool. RACE on these!

100 easy drill before you get out. Do an excellent job in school today- get 2018 off to a good start. Have a great day!