Wednesday Morning, March , 2018- AM Jr. Gold @ Ida Lee

1 x 600- 300 swim freestyle, 300 reverse IM- each 100 is drill/drill/kick/skulling, by 25's
1:00 rest

4 x 150 @ :10 rest-
odds, 50 ra2 la2 free drill, 25 breast kick on back
evens, 50 choice drill in primary stroke (NO FREE), 25 kick free on back build
Check HR, then everybody together...
 15 x 50 @ :50 (or @ :55 if needed)-
1&2, swim free/primary by 25's desc 1-2
#3- all kick on back, focus on UDK's & hustle to make the interval
1:00 rest after #15, check HR


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 (straight swim on odd 100's desc to mile pace; swim/kick on back by 50's on even 100's)
Check HR

3 sets of:
4 x 75 swim "slide IM" @ 1:15 (#1 is fly/back/breast; #2 is back/breast/free; #3 is breast/free/fly, etc); go 3 x 75 @ 1:10 in 2nd set and 2 x 75 @ 1:05 in 3rd set
2 x 75 swim free with shnorkels  @ 1:05; go 3 x 75 swim in 2nd set @ 1:00; go 4 x 75 @ :55
:30 rest between sets to check your HR

If there is time, finish up with...
24 x 25 with fins @ :40- the usual, in sets of4 (odd sets of 4 are free, even sets of 4 are NO FREE)

100 easy drill before you get out. Do an excellent job in school today & be sure to drink plenty of water. Have a great day!