Thursday Morning, March 1, 2018- AM Jr. Gold @ CM

1 x 600-300 swim free, 300 reverse IM- your choice on the IM
1:00 drill

3 sets of- all @ :10 rest:
1 x 100 drill-skulling by 25's
3 x 50 swim-kick by 25's, desc 1-3
First 2 sets are free, 3rd set is NO FREE
Check HR, then
3 x 300 swim free @ 5:00 desc 1-3 to all out FAST
1:00 rest

2 sets of:
3 x 100 swim free at pace @ 1:40
1 x 50 swim FASTER than pace @ 1:00
2 x 100 at pace @ 1:40
2 x 50 FASTER than pace @ 1:00
1 x 100 at pace @ 1:40
3 x 50 FASTER than pace @ 1:00
1:00 rest between sets, check HR

Until 7:15 a.m., NO FREESTYLE:
4 x 25 kick FAST w/boards @ :40- add up times
1 x 100 kick on back FAST @ 1:30
2 x 100 swim/kick on back by 50's NO FREE @ 1:45 desc 1-2, get time
2 x 50 kick FAST with boards @ :10 rest, add up times
1:00 rest between sets, check HR

Do an excellent job in school today and get excited for RACE DAY tomorrow. Have a great day!