Wednesday Morning, May 16, 2018- AM Jr. Gold @ IL

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

3 x 100 @ 1:45- 50  fist free drill br 3, 50 choice drill NO FREE 
1 x 75 kick with boards @ 1:30- smooth but strong, get time
2 x 100 @ 1:45- 50 ra2 la2 free drill, 50 choice drill NO FREE
1 x 75 kick with boards @ 1:30- same kick as previous 75, but FASTER
1 x 100 @ 1:45- 50 catchup free drill with overkick, 50 choice drill, NO FREE
1 x 75 kick all out FAST- get time & check HR
25 easy choice kick
1:00 rest

15 x 50 as follows:
1- swim free br 3 @ :40 (Lane 1 @ :45 if necessary)
2&3- swim/kick by 25's in primary stroke NO FREE, desc 1-2 @ :50 (Lane 1 @ :55 if necessary); be sure to descend these 1-2
1 x 200- choice back drill, choice breast drilll- by 50's
1:00 rest

LONG SWIM-
6 times through:
25 swim fly- small fast UDK off the wall, every time
50 back swim- tempo & rotation
50 breaststroke swim- big kick to drive you forward
25 kick free on back FAST- minimum 4 UDK off the wall
50 swim in 4th best stroke neg split with a great turn
100 swim free- 50 @ 200 setup, then 50 FAST
Check HR after 6th time through.

Until 7:15 a.m., finish up with:
3 x 25 @ :10 rest-
1- choice skulling
2- kick FAST on back (UDK past flags)
3- kick with boards 1/2 FAST 1/2 easy
1 x 50 kick FAST for time with boards @ 1:00

100 easy drill before you get out. Do an excellent job in school today & get excited to train outside. Have a great day!