Monday, November 2, 2015- PM Junior Gold

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

3 x 200 @ :15 rest-
each 200 is 100 drill/swim your choice by 25's then 100 kick on back (UDK!), descend the kick 1-3; NO FREESTYLE on the 2^nd 200
1:00 rest, put fins on:

With fins (work on “lifting & dropping” your chin in one motion to breathe):
8 x 25 fly- 3 drill (fly pull with free kick) @ :40, 1 swim FAST fly @ :20 (2 times through = 8 x 25)

6 x 25- 2 drill (same drill) @ :40, 1 swim FAST fly @ :20 (2 times through = 6 x 25)

8 x 25- 1 drill (same drill) @ :40, 1 swim FAST fly @ :20

1:00 rest, take fins off

5 rounds of:
1 x 100- 25 swim fly, 75 swim free br 3 @ 1:25 (Lane 1 @ 1:35)
1 x 100 swim backstroke, last 25 is kick only @ 1:35 (Lane 1 @ 1:45
1 x 100- all kick FAST on back (even rounds are 4 x 25 kick FAST with boards @ :10 rest) @ 2:30
After odd rounds:
1 x 200 free- 150 swim neg split br 3, 50 all out kick FAST on back
After even rounds:

1 x 200 IM- 150 swim (regular fly/back/breast by 50’s), last 50 is kick FAST free with boards
1:00 rest between sets, check HR.

1 x 200 drill/skulling by 25's
1:00 rest, check HR

Until 6:00 p.m., work on starts.

Do an excellent job with your HW while you are off from school, don't waste your time off! Be sure to thank your parents for getting you to workout. Have a great day!