Thursday Afternoon, March 1, 2018- PM Jr. Gold @ CM & RH

1 x 600-300 swim free, 300 reverse IM- your choice on the IM
1:00 drill

2 sets of- all @ :10 rest:
1 x 100 drill-skulling by 25's
3 x 50 swim-kick by 25's, desc 1-3
1st set is free, 2nd set is NO FREE
Check HR, then everybody together
3 x 300 swim free @ 5:00 desc 1-3 to all out FAST
1:00 rest

2 sets of:
3 x 100 swim free at pace @ 1:50
1 x 50 swim FASTER than pace @ 1:00
2 x 100 at pace @ 1:50
2 x 50 FASTER than pace @ 1:00
1 x 100 at pace @ 1:50
3 x 50 FASTER than pace @ 1:00
1:00 rest between sets, check HR

Until 6:00 p.m., NO FREESTYLE:
4 x 25 kick FAST w/boards @ :45- add up times
1 x 100 kick on back FAST @ 1:40
2 x 100 swim/kick on back by 50's NO FREE @ 2:00 desc 1-2, get time
2 x 50 kick FAST with boards @ :10 rest, add up times, should be faster than 2nd 100 above.
1:00 rest between sets, check HR

Do an excellent job with your HW tonight and get excited for your March meet. Have a great day!