Thursday Morning, October 4, 2018- AM Jr. Gold @ DS

1 x 600- 300 swim freestyle, 300 reverse IM, all drill
1:00 rest

3 sets of:
3 x 25 @ :35 drill (#2 is 15 swim FAST/10 drill)
1 x 125- 50 swim free br 3/5 by 25's, then 75 swim/kick/swim by 25's- same stroke as 25's drill above, get time & desc 1-3
:30 rest between sets, check HR

With fins, for Tinn's BD...
16 x 25 @ :40- the "usual" in sets of 4!
Then, for Tinn...
1 x 50 swim FAST for time

2* sets of:
4 x 75 swim FAST from a dive @ 4:00 (2 groups, 1 every 2:00)- get times and add up for 300 total
150 drill/skulling by 25's- figure average time for 100 from 300 total
1:00 rest
100 swim FAST from a dive (same stroke as 75's)- trying to be FASTER than your average time per 100 from the 4 x 75's
*1st set is primary stroke NO FREE; 2nd set is IM
After each set...
12 x 50 in sets of 3:
1- swim; 2- swim/kick by 25's; 3- all kick with boards FAST/easy by 25's
After 1st set, 50's are @ :55; after 2nd set, 50's are @ :45

100 easy drill before you get out. Do an excellent job in school today and get excited to race this weekend. REMEMBER, workout tomorrow morning is at 6:00 a.m.! Have a great day!