Thursday Morning, October 18, 2018- AM Jr. Gold @ DS

1 x 600- 300 swim freestyle, 300 reverse IM- each 100 is skulling, drill/drill/kick by 25's
1:00 rest

6 x 75 @ 1:25- 25 body position kick, 25 3k surf breast drill, 25 ra2 la2 free drill
6 x 50 @ 1:00- 25 2k 1p breast drill, 25 choice drill in primary stroke NO FREE
4 x 100 @ 1:45- drill/swim build to RACE PACE/drill/kick FAST - all in primary stroke
9 x 50 @ 1:00 in primary stroke-
1 drill/1 swim at 200 GP
1 drill/2 @ 200 GP
1 drill/3 @ 200 GP
Get times for 50's GP
1:00 rest, check HR & get water.

MYSTERY SET
3 sets of:
3 x 100 swim free br 3 @ 1:10 (or @ 1:15)/1 x 50 swim at 200 Goal Pace @ :50
2 x 100/2 x 50
1 x 100/3 x 50
100 easy drill/choice by 25's between rounds
1:00 rest

If there is time, with fins,
24 x 25 @ :40- the usual, in sets of 4

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