Monday Afternoon, March 5, 2018- PM Jr. Gold @ CM

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

3 x 100 drill/kick by 50's @ 1:50- odds are free, evens are NO FREE
3 x 100 25 swim free (build to FAST turn), 50 drill in primary stroke, 25 kick on back (build), all @ 1:50
2 x 125 @ 2:15, 50 swim (build)/drill in primary stroke, 75 drill/kick (build)/drill in 4th best stroke NO FREE
6 x 50 swim free/NO FREE by 25's, 2 @ :55 (desc 1-2), 1 @ :40
6 x 25 partner kick with forward ss at mid-pool @ :45, all FAST
1:00 rest, check HR

4 sets of:
3 x 100-
odds- 25 swim in primary stroke, 50 swim free br 3/5, 25 kick on back (build), @ 1:40, #2- swim free br 3 @ 1:15
3 x 50 swim/kick  by 25's @ :55 in primary stroke (in even rounds, go in 4th best stroke @ :55), desc 1-3 to something juicy!
:10 extra rest, get boards
BROKEN 100 kick with boards- odd rounds go 25/50/25; even rounds go 2 x 50, all FAST
Check HR after each round; go 1 50 easy after the 2nd set.

If there is time (can pull free w/paddles & buoys in even rounds):
4 x 75's swim IM ("slide") @ 1:15, focus on UDK & tempo (free pull with shnorkels @ 1:05 in even sets.)
Continuously until 6:00 p.m.

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