Thursday Aftrnoon, February 22, 2018- PM Jr. Gold @ CM/IL (@ RH)

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

6 x 25 sit & spin back drill @ :35
2 x 100 @ 1:50- 50 ra/la back drill (by 25's), 25 swim back (tempo), 25 kick FAST on back
4 x 50 swim backstroke @ :55
:30 rest to check the next set...

15 x 50 kick in sets of 3:
1-2 descend to what you can, focus on UDK, @ :55
#3- FAST with boards, free/breast by 25's @ :45
1:00 rest, check HR, then get fins;

With fins,
9 x 75 breast pull with dolphin kick, desc 1-3 @ 1:15; middle 3 @ 1:05, last 3 desc @ 1:30
Check HR, take fins off

3 sets of:
3 x 100 swim back/breast by 50's @ 1:35 (swim IM style)
3 x 100 swim back/breast by 50's (same IM style) @ 1:55, desc 1-3's to something juicy!
No rest between sets, check HR after 6th 100 in each round.

100 easy drill before you get out . Do an excellent job withyour HW tonight and get excited to race next month. Have a great day!