Thursday, March 8, 2018- AM Jr. Gold @ CM

1 x 600- 300 swim free, 200 reverse IM, 100 choice skulling
1:00 rest

4 x 100-
odds- fist free br 3, choice kick NO FREE on back (UDK past flags)- by 50's @ 1:45
evens- 25 swim free br 3 (build to FAST turn), 25 kick choice (build), 50 drill in primary stroke NO FREE- all @ 1:45
6 x 75 @ 1:15- 25 breast pull with free kick, 50 drill in primary stroke NO FREE
6 sets of:
2 x 25 @ :35- odds drill, evens swim build (odd rounds breaststroke, even rounds free)
1 x 50 kick @ :50 easy/FAST by 25's (odd rounds on back, even rounds with boards)
No rest between sets, check HR after 6th round
1:00 rest after 6th set

2 sets of (2nd set with fins, can be free):
3 x 150 swim desc 1-3 to FAST @ 3:00 (@ 2:40 in 2nd set)
100 drill/skull by 25's
4 x 100 swim desc 1-3, hold for #4 @ 1:45
100 drill/choice by 25's
5 x 50 swim desc 1-3, hold for #4&5, @ 1:10
200 easy drill/kick on back by 50's

Until 7:15 a.m., finish up with:
4 x 25 @ :35 fly drill (odd rounds) or partner kick with boards @ :45 (even rounds)
3 x 100 swim IM (last 25 kick free) @ 1:40 desc 1-3 (odd rounds) or pull free @ 1:30 desc (evens)
No rest between sets, check HR after 3rd 100 in each set.

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