Thursday Afternoon, March 15, 2018- Combined Jr. Gold @ CM

1 x 600- 300 swim free br 3, 300 reverse IM drill- each 75 is drill-drill-skulling by 25's
1:00 rest

With fins:
20 x 25 @ :45* in sets of 4-
1-2, drill
3- swim build to FAST
4- all kick FAST on back, @ :20* focus on UDK's to halfway
1:00 rest, take off fins

2 x 300 @ :15 rest, 50 drill, 25 swim build to FAST (1- free, 2- NO FREE)
With boards, everybody together for partner kick 25's...
12 x 25 partner kick @ :45- 3 free, 3 NO FREE, forward somersault at midpool
1:00 rest

From a dive,
4 x 25 swim odds are FAST TO 15 yards, evens are smooth & strong, like 200 set up
Go 2 free, 2 NO FREE
JO's- that's all, hop out out!

MAKO MEET- finish up with...
Until 6:00 p.m.,
2 x 100 swim free neg split @ 1:25 (Lane 1 @ 1:35)
1 x 75 swim in primary stroke NO FREE @ 1:40- go 50 FAST, 25 drill
2 x 100 swim IM @ 1:40 descend 1-2 (Lane 1 @ 1:50)
1 x 75 kick all FAST for time- 25 on back free, 50 with boards free/NO FREE by 25's
Check HR after each round, 1:00 rest

100 easy drill before you get out. Do an excellent job win your HW tonight and get excited to race at your meet. REMEMBER, regular workout here on Saturday Morning, but no workout on Sunday. Have a great day!