Thursday Morning, February 15, 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

3 x 200 @ :10 rest- 100 drill/swim by 25's- 50 kick build & FAST UDK's, last 50 skulling/swim by 25's
Everybody together:
4 x 100 @ 1:45 in primary stroke- 25 drill, 50 swim (smooth dps-strong by 25's), last 25 kick FAST
9 x 50 in primary stroke- 1&2 are swim/kick by 25's, #'s 3, 6 & 9 are swim at race pace (target 200 GP)- all @ 1:00
1:00 rest, check HR

9 sets of:
1 x 100 swim free br 3 @ 1:10
1 x 50 swim at 200 GP @ :50
1 x 50 swim FASTER than 200 GP @ :50
1 x 50 drill @ 1:00
After every 3rd round...
1 x 300 swim free with shnorkels, get time & descend 1-3
1:00 rest, check HR

Until 7:15 a.m., YOUR CHOICE of:
Over/unders
Partner kick 25's with boards & ss

100 easy drill before you get out. Do an excellent job in school today and get excited for the March meets. Have a great day!