Wednesday Morning, May 23, 2018- AM Jr. Gold @ CM

1 x 600- 300 swim freestyle, 300 reverse IM drill- each 75 is drill/drill/kick on back by 25's
1:00 rest

6 x 150 @ 3:00 as follows:
100 kick on back (build)/drill by 25's
:10 rest
50 swim smooth & strong- get time, desc 1-2's
1-2, free
3-4, primary stroke NO FREE
5-6, choice- but same stroke for both 
3 sets of:
2 x 75 swim free br 3 (1st set @ 1:05 or 1:10 desc 1-2; 2nd set @ :55 or 1:00- make interval; 3rd set @ 1:15 or 1:20, desc 1-2
4 x 25 @ :45 (2nd set @ :35, 3rd set @ :25) as follows:
odds- kick on back, 15 yards FAST 10 yards easy;
evens- swim build to FAST
1:00 rest , check HR


LONG SWIM-
3 times through:
500-
100 kick FAST with boards IM order by 25's
100 swim free br 3, 200 setup
50 swim in primary stroke at 200 Goal Pace
After 2nd time through (for 500 total)...
300 swim backstroke- eyeball time & desc 1-3, focus on UDK & tempo, add legs as you get into the 3rd round so kick drives you
1:00 rest after 3rd time through (2400 total), check HR

4 sets of:
4 x 75 @ 1:15 (@ 1:05 in even rounds)- 25 swim back, 25 swim breast, 25 kick free on back
4 x 25 "partner kick" with boards- go 1/2 free  kick, 1/2 choice kick- with forward ss at midpool; these are @ :45 in odd rounds, @ :30 in even rounds- remember to RACE here, these are FAST!

If there is time, work on starts until 7:15 a.m. Otherwise, go a 100 easy drill before you get out. Do an excellent job in school today & get excited to train outside next week. Have a great day!