Monday Morning, March 5, 2018- AM 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 @ 1:45- 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 @ 1:45
4 x 125 @ 2:15, 50 swim (build)/drill in primary stroke, 75 drill/kick (build)/drill in 4th best stroke NO FREE
9 x 50 swim free/NO FREE by 25's, 2 @ :50, 1 @ :35 (last 3, go 2 @ :45, 1 @ :30!?!)
1:00 rest, check HR

6 x 25 partner kick with forward ss at mid-pool @ :45, all FAST, then...
6 sets of:
3 x 100-
odds- 25 swim in primary stroke, 50 swim free br 3/5, 25 kick on back (build), @ 1:30
#2- swim free br 3 @ 1:10
3 x 50 swim/kick  by 25's @ :50 in primary stroke (in even rounds, go in 4th best stroke @ :55), desc 1-3 to something juicy!
BROKEN 100 kick with boards- different by round, but FAST in every round
Check HR after each round.

Finish up with (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 7:15 a.m.

100 easy drill before you get out. Do an excellent job in school today and get excited for your March meet. Have a great day!