Monday Afternoon, February 19, 2018- Combined Jr. Gold @ CM (CM & IL)

1 x 600- 300 swim free, 300 reverse IM- each 75 is drill/drill/kick on back by 25'/
1:00 rest

3 sets of:
1 x 150- drill/swim-kick on back-drill/swim by 50's @ 2:45 (1st set free; 2nd & 3rd sets primary stroke NO FREE
1 x 100 swim/kick by 50's (1st set is free; 2nd & 3rd sets are primary stroke NO FREE, desc 1-2) @ 1:50
No rest between sets, check HR after each 100.

3 x 100 swim free br 3 desc 1-3 @ 1:40- get time @ #3
3 x 100 swim free br 3 @ fastest interval you can handle (1:10, 1:15 or 1:20- no slower than 1:20)
3 x 100 swim free/primary by 50's desc 1-3 @ 1:50
1:00 rest, check HR

5 sets of:
2 x 100 kick @ 1:50 (on back-with boards by 50's) desc 1-2
1 x 100 swim/kick on back by 50's @ 1:35 in primary stroke NO FREE
:15 extra rest
BROKEN 100 kick 25/50/25 @ :10 rest with boards, all @ 3:00
Check HR
1:00 rest after 1st & 3rd sets

150 drill/skulling by 25's before you get out. Do an excellent job with your HW tonight, get excited for your March meet. Please remind your parents about coffee tomorrow night. Have a great day!