Tuesday Morning, October 9, 2018- AM Jr. Gold @ DS

1 x 600- 300 swim freestyle, 300 reverse IM- each 100 is drill/drill/kick/skulling by 50's
1:00 rest

7 x 50 @ 1:00 drill/swim by 25's, except #3, 5 & 7 are kick on back @ :50
1 x 150 kick- 100 on back (IM), 50 kick choice with boards, about 70-75% effort
:30 rest, check HR
7 x 50 swim neg split by 25's @ :55- except #3, 5 & 7 are kick with boards @ :50
1 x 150 kick- 100 with boards (IM), 50 kick choice on back, about 85% effort here
:30 rest, check HR
7 x 50 swim/kick by 25's @ :50- except #3, 5 & 7 are all kick with boards
1 x 150 choice kick FAST for time, middle 50 NO FREE
1:00 rest, check HR

Over/Unders EXTRAVAGANZA....
Break into two groups ("Over" and Under") and go to opposite ends for...
6 x 25 @ :50
6 x 25 @ :40
:30 rest to put on fins...
6 x 25 @ :30
1:00 rest, check HR

Break into two groups...
LONG SWIM (second group moves to drylands)-
1 time through...
400 IM- drill/kick by 50's
300 swim free br 3- neg split each 100
200 swim in primary stroke (NO FREE), desc the 50's 1-4 to 200 Goal Pace
100 kick on back FAST- get time (times 3, add :15), then right into...
6 x 50 kick FAST with boards @ :10 rest- add up times, trying to be better than 100 time X3, plus :15
200 swim in primary stroke (NO FREE)- as above
300 swim free- negative split the whole thing
400 swim IM- no drilling, all SWIM, get time
1:00 rest, check HR

Until 7:00 a.m., finish up with...
6 x 75's swim free with shnorkels- go 2 swim, 1 kick with boards; 3 @ 1:10 (2 & 1), then 3 @ 1:00 (2 & 1), check HR & take a minute rest before repeating the 6 x 75's

100 easy drill before you get out. Do an excellent job in school today and get your mind right for Thursday's workout. Have a great day!