Wednesday Morning, May 9, 2018- AM Jr. Gold @ IL

1 x 600- 200 swim freestyle, 200 reverse IM drill, 200 kick (100 on back, 100 with boards)
1:00 rest

4 x 125 @ 2:15- 50 catchup free drill, 75 drill/kick/drill by 25's in primary stroke NO FREE
18 x 25 as follows:
(3 sets of 6)
2- choice drill in primary stroke @ :35
1- swim in primary stroke @ :20
2 choice drill in 4th best stroke NO FREE @ :35
1- swim in 4th best stroke @ :20
3 x 200 @ :20 rest with shnorkels, desc 1-3 to what you can-
50 choice skulling (with shnorkels & face in water)
100 swim free- head in neutral position, roll hips evenly
50 kick with boards (face in water)
1:00 rest

LONG SWIM-
6 times through:
150 swim backstroke- desc the 3 x 50's 1-3 to what you can, focus on UDK's & tempo
100 breaststroke- drill/swim by 25's- build the swim to FAST, focus on kick driving you
50 kick FAST free with boards- always FAST
Check HR after 6th time through

6 sets of:
4 x 75 swim free br 3, desc 1-4 @ 1:10, except #3 is @ :55
Check HR after #4, then quickly put fins on...
3 x 75 @ 1:20- 50 swim in primary stroke (can be free in odd rounds), 25 kick on back, desc 1-3 to something juicy! (Can go @ 1:30 in even rounds)
Check HR between rounds, take off fins & continue into next set while staying on interval

3 x 50 swim easy free/choice by 25's @ :55 @ 7:12 a.m.

Do an excellent job in school today and get excited for long course training. Have a great day!