Monday, January 11, 2016- PM Junior Gold

1 x 600- 300 swim freestyle, 300 reverse IM- each 100 is drill/kick on back by 50's
1:00 rest

2 x 100 @ 1:45- 50 drill, 50 kick on back- both in primary stroke NO FREE
4 x 75 @ 1:25- 25 catchup free drill, 50 swim/kick on back by 25's in primary stroke NO FREE
3 x 100 swim @ 1:45 50 free br 3, 50 in primary stroke NO FREE, desc 1-3 to what you can
1:00 rest, check HR

2 sets of:
8 x 50 kick @ :55 on back* - 5 FAST UDK off each wall
2 x 150 @ 2:30- 75 swim IM, 75 kick on back, descend 1-2 to what you can (Lane 1 go 100’s IM, last 25 kick free on back- same interval, desc 1-2)
1 x 150 swim free br 3 @ 1:55
*kick with boards in 2^nd set
:30 rest between sets, check HR

With shnorkel (Josh-lynn use paddles for middle set of 50’s swim)
27 x 50 in 3 sets of 9 as follows:
1-6, swim free 2 @ :55, 1 @ :40
7-9 kick on belly with flip turns, 2 @ 1:00, 1 @ :50
NO rest between sets of 9; check HR after #27

100 easy drill before you get out.

Do an excellent job with your HW tonight, eat well & drink lots of water. Be sure to thank your parents for getting you to workout this afternoon. Have a great day!