Thursday Morning, February 1, 2018- AM 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 200 @ :15 rest as follows:
odd 50's- drill
even 50's- swim/kick by 25's- 2nd even 50 of each 200 is faster than the 1st even 50
(1st 200 is choice, middle 2 x 200's are primary stroke, last 200 is choice NO FREE)
Check HR, then...

18 x 50 in sets of 3's-
1-3 swim free br 3 (1st round go @ :50 for odds & #2 @ :40; last 2 rounds go @ :45, #2 @ :35)
4-6, all swim/kick by 25's, except #2 is all swim easy/FAST by 25's @ :50; 2nd set @ :45, 3rd set @ :40!!!)
Check HR, then...
1 x 450 with shnorkels- 100 swim free, 50 skulling ("look & feel"), desc the 100 1-3
1:00 rest, check HR

6 x 50 swim in primary stroke NO FREE @ 1:00, desc 1-2's evens should be juicy!
4 sets of:
1 x 100 swim free br 3 @ 1:20
1 x 50 swim FAST in primary @ 1:00
1 x 100 swim free br 3 @ 1:15
1 x 50 swim FAST in primary  @ 1:00
1 x 100 swim free br 3 @ 1:10
1 x 50 swim FAST in primary @ 1:00
50 easy drill after each round
Check HR; in 2nd set, all 50's are @ :55; in 3rd set @ :50; in 4th set @ :45
1 x 300 easy drill/skulling by 50's

BROKEN 150's-
75 swim free/50 kick (on back-with boards), 25 swim primary- all @ :10 rest, rotate free/kick/prim
100 easy between rounds