Monday Afternoon, May 21, 2018- PM Jr. Gold @ CM

1 x 600- 300 swim free, 300 reverse IM- mix up the IM, your choice
1:00 rest

4 x 50 @ 1:00- drill/kick in 4th best stroke, NO FREE
4 x 75 @ 1:20- 50 choice backstroke drill, 25 swim 4th best stroke BUILD
2 sets of:
2 x 100 @ 1:45 swim back/4th best stroke by 50's
3 x 50 swim/kick by 25's in 4th best stroke desc 1-3 to something juicy @ :55
No rest between sets, check HR after last 50 in each round.
1:00 rest

4 sets of (make sure BROKEN 100's are FAST):
3 x 100 kick-
1&2, kick on back desc @ 1:45 (Lane 1 go last 25 swim free or back to stay on this interval)
:20 extra rest
#3- BROKEN KICK WITH BOARDS, all @ :10 rest (all @ 2:30)-
1st round, 50/2 x 25
2nd round, 25/50/25
3rd round, 2 x 25/50
4th round, 4 x 25
Finish each round with 1 x 150 swim STRONG negative split (odd rounds free br 3, even rounds IM- go 2 x 75 IM, no free)
Check HR after each set, then go on the next top or :30 to start the next set.

If there is time after 4th set...
Partner kick 25's- 4 @ :45, 4 @ :30- go 1/2 free kick 1/2 NO FREE kick- forward somersault at midpool. 

100 easy drill before you get out. Do an excellent job with your HW tonight & get excited to train outside next week. Have a great day!