Wednesday Afternoon, February 14, 2018- Combined Jr. Gold (CM & IL) at CM

1 x 600- 300 swim freestyle, 300 reverse IM- each 75 is drill/drill/kick on back, by 25's
1:00 rest

4 sets of:
2 x 75 @ 1:00- ra2 la2 free drill, 6ks drill backstroke
1 x 75 @ 1:20- swim backstroke, focus on even hip rotation and keep head still; interval gets :05 faster by round
Check HR after 4th set, then...

6 x 150 @ 2:40 (adjust if needed)- 100 swim back, 50 kick breast with boards, descend 1-2's
1:00 rest, check HR

8 x 200 kick @ 3:45 in 2 sets of 4 as follows:
1- 50 fly kick FAST with boards, 100 choice kick on back (UDK past flags), 50 kick FAST in primary stroke with boards
2- 50 fly kick on back, 50 free kick FAST with boards, 50 choice kick on back, 50 kick primary stroke FAST with boards
3- 100 kick on back (fly/free kick by 50's), 50 kick FAST breast with boards, 50 kick FAST primary stroke with boards
4- BROKEN 200 KICK: 100 kick FAST IM (by 25's) with boards, :15 rest, 2 x 50 kick FAST in primary stroke with boards, :15 rest between 50's- 1st group subtracts :30 to get your time, 2nd group subtract :35, etc..
1:00 rest between sets, check HR

If there is time, work on starts & breakouts

100 easy drill before you get out. Do an excellent job with your HW tonight & get excited for the March meets. Have a great day!