Tuesday, October 27, 2015- PM Junior Gold

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

12 x 75-
1-3: 50 6 kicks/3 strokes back drill, 25 breast pull with free kick @ 1:30
4-6, 25 fly pull with free kick, 50 choice kick on back @ 1:30
7-9, swim IM (NO FREE), descend 1-3, @ 1:30
10-12, kick on back @ 1:30, desc 1-3, work your UDK!
After #12, continue right into...
12 x half pool sprints @ :30, 4 free, 4 NO FREE, 4 swim your choice
1:00 rest, check HR

4*+  sets of:
*odd rounds-
6 x 25 kick FAST with boards @ :40- middle 2 x 25's @ :10 rest (@ 1:20)
+even rounds- 3 x 50 kick (@ :10 rest; @ 1:10- by round)
Every round:

4 x 100-
odds- swim free br 3 @ 1:25
#2- kick on back @ 1:45
#4- swim IM @ 1:35
1 x 200 swim free br 3 @ 2:30- you’ll have to hustle here!
1:00 rest after sets 1 & 3, check HR after those two sets.

100 easy drill choice before you get out. Do an excellent job with your HW tonight & get excited for the meet next weekend. Have a great day!