Thursday Morning, November 1, 2018- AM Jr. Gold @ DS

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

9 x 50 @ 1:00-
2- 3 kicks surf breast drill
1- swim/kick breast by 25's, get time & desc 1-3
12 x 25 @ :40-
2 choice breast drill
2- choice backstroke drill
8 x 75 @ 1:20-
1&2, 50 swim back, 25 swim breast desc 1-2
3&4, 25 swim breast, 50 swim back desc 1-2
1:00 rest, check HR

3 x 75 kick @ 2:00- odds are FAST for time; #2 is 50 on back 25 with boards, smooth
3 x 100 IM @ 1:40 descend to what you can- 75 swim IM, 25 kick free on back
Check HR

3 x 75 kick @ 2:00- odds are BROKEN (50/25, :10 rest), #2 smooth choice
3 x 100 @ 1:40- as above (75 swim 25 kick), your choice
Check HR

3 x 75 kick @ 2:00- odds are BROKEN (3 x 25 @ :10 rest)# 2 smooth choice
3 x 100 @ 1:40- as above, go back/breast/free swim, choice kick on back
Check HR

3 x 75 kick @ 2:00- odds are BROKEN (25/50 @ :10 rest), #2 is choice, smooth
3 x 100 @ 1:40 as above your choice desc 1-3
Check HR

Until 7 a.m., finish up with...
2 x 100 @ 1:45-
1, swim back/breast by 50- IM style
2, swim at free pace- mile/1000/500- pick one
1 x 100 kick FAST for time on back @ 1:30

100 easyd rill before you get out. Do an excellent job with your HW tonight, and please remind your parents about COFFEE tonight at Panera (6:30-7:30 p.m.). Have a great day.