Monday Morning, April 9, 2018- AM Jr. Gold @ CM & IL

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

12 x 25 @ :35-
1&2- breast pull with free kick
#3- kick on back, UDK to halfway
12 x 50 in sets of 4
1&2- choice drill/kick breaststroke @ 1:00 (all breaststroke)
3&4- swim breast/free by 25's @ :50 (get :05 faster by round)
1:00 rest, check HR

6 x 200 kick as follows:
Choice on back, focus on 4 UDK off each wall, all @ 3:20; except...
#1 & 4, 3rd 50 is FAST breast kick with boards
#2 & 5, 2nd 50 is FAST free kick with boards
#3 & 6, 1st 50 is FAST dolphin kick with boards
1:00 rest, check HR

6 x 5-minute swims @ 6:00, keep track of yardage and increase from #1-3 (with shnorkels), and 4-6 either backstroke or IM (75's only, no free)
15 x 100
2- swim back/breast @ 1:30 desc
#3- swim free br 3 @ 1:05
:30 rest after #6

If there is time, from mid-pool...
Work on IM turns.

100 easy drill before you get out. Do an excellent job in school today and start thinking about your long course goals. Have a great day!