Tuesday, December 8, 2015- PM Junior Gold

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

2 sets of:
2 x 75 @ 1:25- 25 breast kick on back, 50 drill in primary stroke (NO FREE)
2 x 75 @ 1:25- 25 kick free on back, 50 breast drill- 3 kicks 1 pull
2 x 100 @ 1:45- 50 catchup free drill, 50 kick choice on back (UDK!), desc the kick 1-2
After 1st set: 8 x 1/2 pool sprints @ :30- 3 free, 3 NO FREE, 2 choice
After 2nd set: two BROKEN 100's KICK with boards as follows:
1st 100: 4 x 25 kick FAST @ :10 rest
then, 100 easy drill your choice
2nd 100: 25/50/25 kick FAST @ :10 rest
1:00 rest, check HR

18 x 50 @ 1:10 as follows:
1&2- swim descend 1-2 to something JUICY! Target your first 50 split of your 100 Goal Time on the 2^nd 50
#3- choice drill (same stroke as the 1st 2 x 50)
2 x 300 swim free br 3 @ 5:00, descend 1-3 to what you can (#2 is with the shnorkels).

Until the end of workout, with fins, finish up with:
25's in sets of 4 @ :40: the usual:

1. ½ swim FAST ½ drill
2. Swim build to a FAST finish
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 in school today & get excited for the meet this weekend. Have a great day!