Thursday Morning, October 25, 2018- AM Jr. Gold @ DS

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

With fins:
16 x 25 as follows:
1- fish dolphin kick drill @ :35
2&3- fly drill @ :35- different by round
#4- FAST dolphin kick on back @ :20
:30 rest, take fins off & check HR

3 sets of:
4 x "out & backs" @ :40- fly drill out, forward ss @ midpool, then FAST UDK back to the wall
1 x 50 swim/kick fly by 25's, FAST, @ :50
No rest between sets, check HR after each 50
1:00 rest

15 x 100 in sets of 3:
1- 25 swim fly, 50 swim back, 25 swim breast @ 1:30
2- 25 kick build to FAST (UDK), 75 swim/drill/swim by 25's in primary stroke NO FREE @ 1:40
3- all kick FAST @ 1:30- odd rounds on back, even rounds with boards
Check HR after #15, then 1:00 rest

PRIMARY STROKE EXTRAVAGANZA
3 x 100- 50 @ 2nd 50 split of 100 Goal Time, then 50 drill, @ 2:00
3 x 100- as above, except 3rd 25 is drill, then :10 rest, then last 25 FASTER than race pace, @ 2:30
3 x 200- 100 BROKEN (25/50/25- all @ :10 rest),100 drill, all @ 4:30
3 x 100- 50 at 2nd 50 split of 100 GT, then 25 drill- :10 rest then last 25 all out FAST, @ 2:30
3 x 100 @ 2:00- 50 all out FAST, 50 drill

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!