Monday, October 19, 2015- PM Junior Gold

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


4 x 75 @ 1:25- 50 fist free drill br 3, 25 fly kick on side
4 x 25 @ :40, 2 dolphin kicks 1 breaststroke pull drill- keep hands in front of your body on the stroke
4 x 75 @ 1:15- 25 swim breaststroke build to FAST, 50 swim free br 3
6 x 25 swim FAST breaststroke @ :40
1:00 rest, check HR

4 sets of, all @ :55- (Lane 1 can go @ 1:00 if necessary)
1 x 50 swim free/NO FREE by 25's
2 x 50 swim/kick on back by 25's
3 x 50 kick with boards; if you miss the interval, kick on your back & have great UDK’s!
1:00 rest after 4^th set, check HR

8 x 125 swim free br 3 (75)/5 (last 50)- 3 @ 1:50, 1 @ 1:40 (Lane 1 can go 6, 2 @ 2:00, 1 @ 1:45)
1:00 rest, check HR

With fins until 6:00 p.m., finish up with:
4 x 25 @ :45- "the usual"
1- 1/2 swim FAST 1/2 drill
2- all swim build to FAST
3- all drill
4- all swim FAST
Change strokes after each set of 4.

100 easy drill before you get out. Do an excellent job with your HW tonight & be sure to thank your parents for getting you to the pool for workout. Have a great day!