Thursday Morning, April 12, 2018- AM Jr. Gold @ CM

1 x 600- 300 swim freestyle, 300 reverse IM- go 3 x 100 reverse IM's drill, except #2 is all kick on back
1:00 rest

3 x 150 @ :10 rest
odds- drill/kick by 25's (#1 free, #3 is choice NO FREE); #2 is kick/skulling by 25's
Check HR, then everybody together...
16 x 25 in primary stroke as follows:
1-6 @ :35, odds drill, evens swim (count strokes/get time & add, desc that #)
7-10 @ :40, odds 15/10, evens build to FAST finish
11-16 @ :35, odds swim FAST, evens choice kick- but FAST UDK's to the breakout
Check HR, then finish up with...
3 x 300 @ 5:00
200 swim free with shnorkels- steady head position, roll hips evenly;
100 swim/kick on back in primary stroke by 25's, neg split this 100 (NO shnorkel)
1:00 rest, check HR again

3 x sets of:
7 x 100 kick- odds are IM order by 25's with boards (@ 1:35 in 1st set, @ 1:30 in 2nd & 3rd), evens change from round to round (1st set go kick free/NO FREE by 50's on back @ 1:35)
1 x 150 swim (free in 1st set, primary NO FREE in 2nd set, choice in 3rd set), descend the 3 x 50's to 200 "set up"
1 x 200 kick FAST for time- different from round to round; 1st set, 200 free kick with boards
1:00 rest, check HR

If there is time, finish up with...
50's swim/kick by 25's IM order by 50's @ :50- focus on UDK for fly, tempo on back, and a big kick on breaststroke. Take :30 rest after every 9 x 50, check HR

100 easy drill before you get out. Do an excellent job in school today, and get excited for RACE DAY tomorrow. Have a great day!