Tuesday, March 6, 2018- AM Jr. Gold @ CM

1 x 600- 300 swim free, 300 reverse IM- each 100 is drill/kick by 50's (focus on UDK on kick)
1:00 rest

With fins,
25's fly drilling @ :35- different drill by rounds of 6
Take fins off, then

2 sets of:
4 x 25 swim fly @ :35 (@ :25 in 2nd set)
3 x 50 swim @ :55 (@ 1:05 in 2nd set)
No rest between sets.

3 sets of:
4 x 75 swim "slide IM" @ 1:15 (get :05 faster by round, but drop 1 x 75 in each round)
2 x 75 swim free with shnorkels @ 1:05 (get's :05 faster by round, but add 1 x 75 in each round)
Can use paddles for the 75's free on 1st set.
Check HR after each round

LONG SWIM-
1 x 2100 as follows:
700- primary stroke, swim/kick by 50's on odd 100's (desc); drill/swim by 25's on even 100's
700- IM, odd 100's are swim 75 IM, 25 kick free on back,desc; even 100's are IM transition by 50's
700- freestyle (go swim/kick on even 100's by 50's; straight swim on odd 100's desc to pace)
Check HR

With fins, until 7:15 a.m., 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, and with drylands tonight. Have a great day!