Wednesday, November 11, 2015- PM Junior Gold

1 x 600- 300 swim freestyle, 300 reverse IM- 2 x 150 IM (NO FREE), each 50 is drill/kick on back

1:00 rest

3** x 200 @ :15 rest in primary stroke

1st 100: drill/swim by 25’s, 

2^nd 100: swim/kick by 25’s- build the kick to FAST

1:00 rest, check HR & get fins

With fins, 3 sets of:

6 x 25 fly drill @ :40- 3 dolphin kicks 1 pull fly (#’s 4 & 6 will be swim build to FAST)

1 x 50 swim/kick on back fly @ :40- you’ll have to hustle here

Take 1:00 rest after the third set, check your HR

6 sets of:
4 x "out & back's" to 15M- swim out, flip turn, kick back- all FAST, all in primary stroke, @ :40
1 x 100 swim/kick (by 50's) FAST for time-
odd sets- primary stroke NO FREE (kick is with boards)
even sets- fly, 50 swim 50 kick with boards

Check HR after each 100.

 If there is time, finish up with…

4 x 50 pull free with shnorkel & buoy @ :55

1 x 250 free- 100 swim smooth & steady, 50 kick on back, 100 swim STRONG- 90%+ effort here!

:30 rest between sets, check HR

Do an excellent job with your HW tonight & get excited for the next meet. Thank your parents for getting you to the pool this afternoon. Have a great day!