Wednesday Morning, April 11, 2018- AM Jr. Gold @ IL

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

6 x 100-
odds- 50 fist free drill br 3, 50 choice kick on back @ 1:45
evens- drill, swim (dps), swim (build), kick on back- by 25's @ 1:50
2 x 200 in primary stroke (NO FREE) @ :15 rest-
#1- 50 drill, 25 kick build, 50 drill, 25 kick FAST, 50 drill
#2- 50 swim dps, 25 drill, 50 swim like 200 set up, 25 drill, 50 swim like 1st 50 of 100
After 2nd 200, check HR, then everybody together...
12 x half pool sprints @ :35- change strokes after every 3; can go kick with boards for 3 if you'd like
1:00 rest, check HR

 9 x 150 as follow (3 sets of 3):
#1- 25 swim fly, 50 swim back, 50 swim breast, 25 kick free on back @ 2:30 (good tempo on backstroke, big kick on breaststroke)
#2- 50 swim in primary stroke (NO FREE), 25 kick with boards (primary stroke)- 2nd 75 is FASTER than 1st 75, @ 2:30
#3- swim free br 3 (50) then 5 (25)- 2x, @ 2:00
:30 rest after #3, check HR, then last 6 all in a row.
Check HR after #9, then 1:00 rest

With fins:
15 x 25 as follows:
1&2, choice drill in 4th best stroke NO FREE @ :40
#3- kick on back @ :20- hustle to make this interval
Check HR, then take off fins.

Until 7:15 a.m., finish up with...
2 x 50 breast pull with buoy (NO KICKING) @ 1:00 (@ 1:10 if needed)
3 x 50 swim/kick by 25's in 4th best stroke NO FREE, desc 1-3 to something juicy! All @ 1:00
No rest between sets, check HR after last 50.

Do an excellent job in school today and get excited for the long course racing. Have a great day!