Thursday Morning, February 8, 2018- AM Jr. Gold @ CM

1 x 600- 300 swim freestyle, 300 reverse IM drill- each 100 is 50 drill, 25 kick, 25 skulling
1:00 rest

15 x 50 in sets of 3-
2- drill/kick by 25's @ 1:00
1- swim/kick by 25's @ :50 (same stroke for all 3 x 50)
(1-3 free; 4-9 primary stroke NO FREE; 10-15 4th best stroke NO FREE)
3 sets of:
4 x 1/2 pool sprint kicks with boards @ :35 (2 at a time)
1 x 50 kick FAST on back @ 1:10- one at a time, focus on UDK past flags
1:00 rest, check HR

2 sets of (first set on back, 2nd set with boards):
8 x 75 kick @ 1:20/1:40 (odds & evens), odds are FAST, evens are moderate focus on UDK
3 x 100 kick, BAE @ 2:30- all FAST
No rest between sets, check HR after easy 75's and each 100
After 2nd set...
3 x 150 swim free with shnorkel & paddles @ :10 rest, desc 1-3 to something juicy
Check HR
Everybody together, until 7:15 a.m.:
2 x 50 drill free @ 1:00
3 x 100 swim at free GP @ 1:30 (mile pace first; check HR after 3rd 100)
1 x 100 swim free @ 1:10
1 x 100 swim at free GP @ 1:30 (check HR after this 100)
No rest between sets

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