Wednesday Morning, February 6, 2018- AM Jr. Gold @ IL

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 @ 2:10- can be backstroke, but must make interval
1 x 100 @ 1:30- 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

LONG SWIM-
5 times through:
150 swim neg split backstroke
50 kick FAST IM transition (by 25's) with boards- this is always FAST
50 kick choice on back- UDK past flags, 2nd 25 is FAST
150 swim freestyle, descend the 3 x 50 to at least 500 pace (200 pace would be better)
Check HR after

Until 7:15 a.m., finish up with...
"Over-under" 25's @ :45
Really crank up the UDK (on the "under" 25's) so you don't get thumped by the "over" group!


100 easy drill before you get out. Do an excellent job in school today, and be careful getting around. Have a great day!