Wednesday, January 3, 2018- PM Jr. Gold @ CM

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

4 x 100 @ 1:45- 50 fist free drill br 3, 50 choice drill NO FREE
8 x 50- odds swim/kick on back @ :55; evens swim free/NO FREE by 25's @ :45
2 x 125 @ 2:15- 25 sit & spin back drill, 100 drill/swim by 25's in primary stroke NO FREE
9 x 50 @ :50-
1-3, swim choice stroke (all same stroke) desc;
4-6, swim/kick choice (all same stroke)
7-9, kick on back, hustle to make the interval & desc 1-3 if you can
1 x 300 - each 100 is 25 skulling, 50 drill (choice stroke), 25 swim build to FAST, FROM A DIVE
1:00 rest, check HR

Until 5:45 p.m., with kickboards & shnorkels:
4 x 25 @ :45 "partner kick" with shnorkels & boards: go side by side (2 or 3 at a time) and race each 25 with face in the water; go one forward somersault at midpool, then continue kicking
Put boards up after #4, then...
1 x 100 swim free with shnorkel FAST (go one at a time, not side-by-side for this 100 free)
:30 rest between rounds, get boards for 25's kick
Same kick for all 4 x 25's, but can change kick from round to round.

At 5:45 p.m., finish up with (until 6:00 p.m.):
3 x 50's swim free  with shnorkel @ :50 (desc 1-3 if you can)
1 x 50 kick free with shnorkels & boards @ :50- you'll have to hustle on the 50 kick!
No rest between rounds, check HR at 6:00 p.m.

100 easy drill before you get out. Do an excellent job with your HW tonight & get excited for the 2ndf half of the SCY season. Have a great day!