Thursday, August 30, 2018- AM Jr. Gold @ BL (written for LCM)

1 x 600- 300 swim freestyle, 300 reverse IM- each 100 is drill/kick by 50's
1:00 rest

With fins:
8 x 50 breast drill @ 1:10- 4 bpfree kick, 4 2dlp  kick 1 pull
6 x 100 @ 1:50- drill/kick desc 1-3's, 3 of each drill from above, desc 1-3 to FAST
1:00r est, take fins off

6 rounds of:
3 x "out & backs" kick with boards, forward ss at 15M mark, @ :50 (from midpool in even rounds)
2 x 50 swim breast desc 1-2 @ 1:10
1 x 75- 50 swim, 25 kick on back (alternate by round, kick/swim in even rounds) @ 1:30
No rest between sets, check HR after each 75.
Then continue right into...
8 x 100 drill/swim & swim/drill by 50's, all backstroke @ :15 rest- focus on rotating on long axis, NOT FISH TAILING from the short axis
1:00 rest, check HR again

16 x 100 in sets of 4 as follows:
2- swim free br 3 @ 1:30 (Lane 1 @ 1:45), minus :05 per round
2- swim back/breast by 50's "IM style," @ 1:35 (Lane 1 @ 1:50), add :05 per round & desc 1-2
No rest between sets of 4, check HR after every 4th 100
1:00 rest after #16

Until 7:30, finish up with...
50's @ 1:00-
2- swim in 4th best stroke desc 1-2 to something juicy! (get time)
1- kick with boards FAST- should be as fast or faster than 2nd 50 swim above
No rest between sets of 3.

100 easy drill at 7:30 before you get out to help with lanelines. Do an excellent job with school today and get excited for BOOT CAMP next week. Have a great day!