Thursday Morning, May 24, 2018- AM Jr. Gold @ CM

1 x 600- 300 swim free/300 reverse IM drill- go drill/drill/kick by 25's
1:00 rest

4 sets of:
125 @ 2:15- odd 25's drill, even 25's kick (build)
3 x 25 swim DPS- count strokes & get time, add for one #, desc that # 1-3
Odd rounds free, even rounds primary stroke NO FREE
After 4th set, check HR, then finish up with...
6 x 75 @ 1:10-
1, 25 swim primary stroke (build), 50 swim free br 3 FAST turn
2, 50 swim primary stroke (build each 25), 25 swim free br 5
3, all swim in primary stroke, FAST turns & breakouts
1:00 rest, check HR

4 sets of:
4 x 50 swim in primary stroke NO FREE @ :50 (@ :45 in even sets)
1 x 100 swim free br 3 @ 1:10
No rest between sets, check HR after 4th set
1:00 rest

Until 7:15 a.m. (6 rounds is the goal):
1 x 75 swim free br 3 @ :55
2 x 50 swim at 200 GP @ :10 rest in primary stroke NO FREE
3 x 25 swim in primary stroke (#1 is drill) at FASTER than race pace @ :40 (hold tempo)
Check HR after each round.

Go an easy 150 drill/choice by 25's before you get out. Do an excellent job in school today & get jacked up for RACE DAY tomorrow. Have a great day!