Tuesday Morning, October 30, 2018- AM Jr. Gold @ DS

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

6 x 75 @ 1:20- 25 ra2 la2 free drill, 50 choice drill in primary stroke, NO FREE
6 x 25 @ :35 in primary stroke (same stroke as last 50 of 75's)-
odds, swim build to FAST
evens, swim 15 FAST, last 10 drill
:30 rest, check HR, then...
18 x 50 in 3 sets of 6 as follows:
1-3, swim free br 3 @ :45- 1st 25 is 200 set up, 2nd 25 is with your kick
4-6, swim/kick by 25's in primary stroke @ :55 (@ :50 in 2nd set, @ :45 in 3rd set)
1:00 rest, check HR

2 sets of:
2 x 125 swim IM (100 IM swim, last 25 kick on back) @ 1:45
1 x 150 swim free br 3 @ 1:45
1:00 rest after 2nd set, check HR
3 sets of:
2 x 75 kick with boards @ 1:25, desc 1-2 to FAST
1 x 100 kick on back @ 1:25
1:00 rest after 3rd set, check HR
4 x sets of:
2 x 50 swim in primary stroke desc 1-2 to FASTER than 200 GP @ :55
1 x 75 swim IM @ :55 (NO FREE)
1:00 rest after 4th set, check HR
1 x 600 swim back or swim/pull free (free can be with paddles & shnorkel; NO PADDLES ON BACKSTROKE), desc 200's 1-3 to what you can- hand touch at 400, okay
1:00 rest, check HR

Until 7:00 a.m., finish up with...
100's swim free, all @ 1:40-
1 at mile pace, 1 at 1000 pace, 1 at 500 pace; then...
2/2/2; then...
3/3/3; then...
2/2/2; then...
1/1/1
Check HR

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