Tuesday Morning, October 23, 2018- AM Jr. Gold @ DS

1 x 600- 300 swim freestyle, 300 reverse IM drill- mix it up
1:00 rest

With fins:
6 x 75 @ 1:20- fish dolphin drill/half ra half la fly/Dolphin kick on back FAST by 25's
12 x 25-
1-2, fly pull with free kick- lift & drop your head in one motion to breathe, @ :35
#3, FAST Dolphin kick on back @ :20
Take fins off & continue right into...
8 x 50 @ 1:00-
25 blow it out the back fly drill (odd 50's) or swim fly build (even 50's), then drill primary NO FLY
9  x 50 @ :45-
2- swim fly/free
1- swim/kick fly
1:00 rest, check HR

LONG SWIM-
One time through, descend each 100 (300's) or 150's (450's) or 200's (600's)...
300 swim IM/450 swim free/600 swim-kick by 100's in primary stroke NO FREE
300 swim-kick 4th best stroke NO FREE/450 swim IM by 50's/600 kick on back-boards by 100's
300 swim-kick primary stroke/450 swim free/600 swim IM
Check HR after each "descend," and 1:00 between each 1350.

If there is time...
25's partner kick with boards @ :40

100 easy drill before you get out. Do an excellent job in school today and enjoy your morning off tomorrow. Have a great day!