Thursday, October 22, 2015- PM Junior Gold

1 x 600- 300 swim freestyle, 300 reverse IM- each 100 is kick/drill/drill/swim by 25's
1:00 rest

2 sets of:
3 x 75- 25 ra2 la2 free drill, 50 3 kicks 1 pull breaststroke drill, @ 1:25
1 x 125 @ 2:30- 25 fly pull with free kick, 50- 6 kicks 3 strokes back drill, 50 kick easy-FAST w/boards
3* x 50 swim IM order by 25's @ :55
*In 2nd set, go 3 x 50 swim/kick by 25's, IM order by 50's
1:00 rest after 2nd set, check HR

LONG SWIM-
2 times through:
1 x 200 IM- 50 swim of fly/back/breast, then 50 kick free on back
1 x 200 swim free br 3/5/3/7 by 50's
1 x 300 IM- each 75 is 50 swim, 25 kick on back (kick is the same stroke as you swam)
100 kick FAST with boards
Check HR after 2nd time through, then 1:00 rest

3 sets of:
2 x 100 swim free br 3 @ 1:20 (or 1:25)- strong neg split here
1 x 150 swim free br 3 @ 1:50- who can hold under 1:45? Under 1:40?
No rest between sets, check HR after 3^rd set

Until 6:00 p.m.:
With fins, finish up with...
4 x 25 @ :40- (“the usual” set of four: ½ FAST ½ drill; build to FAST; all drill; all swim FAST)
:20 extra rest

1 x 50 @ 1:00 swim all out FAST for time- target your best 50 SCY time

No rest between sets.

100 easy drill before you get out. Do an excellent job with your HW tonight & get excited to race this weekend. Have a great day!