Monday Morning, March 12, 2018- AM Jr. Gold @ CM & IL

1 x 600- 300 swim free, 300 reverse IM- go 3 reverse 100 IM's drill, except 2nd 100 is kick on back
1:00 rest

3 x 50 catchup free drill @ 1:00
4 x 75 drill-drill-kick on back (UDK past flags) NO FREE @ 1:20
3 x 100 @ 1:45- 25 choice fly drill, 50 2 kicks 1 pull breast drill, 25 choice kick build
16 x 50 in sets of 4 as follows:
1&2, swim fly-breast by 25's @ :50
3-4, swim free br 3/5 by 25's @ :40
*go the last 4 x 50's @ :45 & :35
1:00 rest after #16, check HR

With boards where necessary, 3 sets of:
2 x 100 swim-kick by 50's in primary stroke (NO FREE) desc 1-2 @ 1:50
1 x 75 kick all out FAST for time free with boards @ 1:40- target best time in SCY 100 Free
2 x 100 kick on back desc 1-2 @ 1:40- #2 is IM
1 x 100 BROKEN kick with boards- different from round to round
1:00 rest between rounds, check HR
After 3rd set, get right into
1 x 300 swim free with shnorkels (paddles or buoys- okay) @ 4:30
3 x 100 swim free br 3/5 by 50's @ 1:15
:15 extra rest
1 x 300 swim free with shnorkels (different paddles or buoys from 1st 300), FAST
Check HR

With fins, finish up with...
24 x 25 @ :40- the usual in sets of 4

100 easy drill before you get out. Do an excellent job in school today, get excited to race this weekend. Have a great day!