Wednesday, February 7, 2018- PM 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 50 catchup free @ 1:00- overkick on the 2nd 25, feel kick driving you between strokes
2 x 200 @ 3:30- 50 swim free with FAST turn, 50 choice drill in primary stroke, NO FREE
6 x 25 fly pull with free kick @ :35- lift & drop your chin at the front of the stroke
6 x 100  @ 1:50 as follows:
odds- 25 dolphin kick with boards (build), 50  choice fly drill, 25 kick breast on back
evens- 25 swim fly (build to FAST turn), 50 kick on back neg split, 25 fly kick FAST w/boards
1:00 rest, check HR

6 rounds of:
1 x 150 swim free br 3 BIG negative split @ 2:15- can be backstroke, but must make interval
1 x 100 @ 1:35- 25 swim fly (build to FAST turn), 25 kick choice on back, 50 swim in primary stroke NO FREE
No rest between sets, check HR after 6th time through

Until 6:00 p.m., finish up with...
6 x 25's kick with boards @ :45- all FAST, race 2 at a time, side by side
4 x 25 kick FAST with boards @ :10 rest- add up for 100 yard total; go one at a time for these (3:30 total time for these 4 x 25)
2 x 50 swim in primary stroke @ 1:00- add 2 x 50's together, can you be faster than your 4 x 25 kick @ :10 rest?
1:00 rest between sets, check HR

100 easy drill before you get out. Do an excellent job with your HW tonight, and get excited for the meet this weekend. Have a great day!