Thursday Morning, September 20, 2018- AM Jr. Gold @ DS (written for SCY)

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

Breast drill unless otherwise noted:
8 x 75 @ 1:20- drill/drill/kick on back by 25's- except #3 & 6 are IM kick with boards, desc 1-2
9 x 50 swim  breast/free by 25's @ :50 (desc 1-2), #3 is swim/kick breast, also @ :50

6 x 100 @ 1:40-
odds, 50 kick free on back, 50 kick NO FREE on back- focus on UDK throughout, neg each 50
evens- IM kick with boards, by 100's (#2 is dolph kick, #4 is breast kick, #6 is free kick)- easy/FAST by 25's
1:00 rest, check HR

8 sets of:
2 x 25 partner kick on back @ :40
2 x "out & backs" @ :40- dolph kick/forward ss/breast kick
:20 extra rest
1 x 25 PARTNER KICK with boards- RACE (odd rounds)
1 x 75 IM kick FAST for time (even rounds)
:30 rest between rounds; 300 swim free with shnorkels after 3rd, 6th & 8th rounds desc 1-3

With fins, finish up with...
75's swim desc 1-3's @ 1:40- 1st round free, 2nd round primary stroke, 3rd round IM

100 easy drill before you get out. Do an excellent job in school today & get excited for RACE DAY tomorrow. Have a great day!