Tuesday Afternoon, February 13, 2018- Combined Jr. Gold (Afternoon CM & IL)

1 x 600- 200 swim free, 200 reverse IM drill, 200 kick on back
1:00 rest

4 x 75 @ 1:20- 50 fist free drill br 3, 25 breast kick on back
3 x 100 @ 1:50- 50 ra2 la2 free drill, 50 choice breaststroke drill
4 x 50 swim breast build/choice drill in 4th best stroke (NO FREE) @ 1:00
2 x 125 @ 2:15- 75 swim/drill/swim in 4th best stroke (NO FREE), last 50 kick easy/FAST by 25's
:30 rest, check HR
8 x 25 partner kick with boards- forward ss at midpool, @ :45
1:00 rest

LONG SWIM-
6 rounds (hand touch at halfway to check time okay)-
100 swim IM order by 50's (fly/back in first round; back/breast in 2nd round, etc...)
75 swim (next leg of the IM, breast in first round, free in 2nd round, etc...), desc 3 x 25's to FAST
75 kick- 25 on back (UDK past flags, then build), 50 FAST with boards (next round of the IM- free the first time through, dolphin kick the 2nd time through, etc...)
Check HR

Until 6:00 p.m.,
1 x 50 swim in primary stroke at 200 Goal Pace
1 x 50 drill in primary stroke (same stroke as 1st 50)
2 x 50 swim at 200 GP
1 x 50 drill
3 x 50 swim at 200 GP
1 x 100 drill/skulling by 25's @ 2:00
1st set- all 50 @ 1:05; 2nd set- all 50's @ 1:00; 3rd set (free) all 50's @ :55; 4th set- choice, @ :50

100 easy before you get out. Do an excellent job with your HW tonight, and with drylands. Have a great day!