Wednesday Morning, April 25, 2018- AM Jr. Gold @ IL

1 x 600- 300 swim freestyle, 200 reverse IM drill, 100 choice kick on back
1:00 rest

2 sets of- just :30 rest between sets to check HR (2 x 75 are part of the set)
3 x 50 drill/kick by 25's @ 1:00
1 x 225 (3 x 75's)- go skulling/swim (build)/drill by 25's
:10 rest
2 x 75 @ 1:15, 50 swim 25 kick on back- desc the 75's 1-2 to what you can
:30 rest between sets to check HR
After 2nd set, check HR again, then get right into...
12 x 25 partner kick with boards- forward sommersault at mid pool; go 4 free, 4 primary NO FREE, last 4 choice- all @ :45
1:00 rest, check HR

LONG SWIM-
 6 times through:
100 breast- 75 swim, 25 kick on back (descend the 3 x 25's swim)
150 swim free- 100 neg split (2nd 50 should be 200 set-up), :10 rest, then 50 swim at 500 pace
100 kick dolphin kick/breast kick by 50's- on back in odd rounds, with boards in even rounds
Check HR after 6th time through, then 1:00 rest

Finish up with 2 sets of (first set free, 2nd set primary kick NO FREE)
 6 x 100 kick as follows:
odds- on back @ 1:45 50 free, 50 choice, focus on UDK's
:15 extra rest, then...
evens- BROKEN kick with boards: #2 is 50/2 x 25; #4 is 25/50/25; #6 is 2 x 25/50- all @ :10 rest
Even 100's are all @ 3:00
After 1st set, go 1 x 450 swim free with buoy and shnorkel, descend the 3 x 150's 1-3 to something juicy!

If there is time, work on starts until 7:15 a.m.

100 easy drill before you get out. Do an excellent job in school today and start getting excited to race at our meet in a couple of weeks. Have a great day!