Thursday, January 21, 2016- PM Junior Gold

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

3 x 200 @ :10 rest- 100 drill/swim by 25’s, 100 kick on back (desc the 100 kick 1-3); 2^nd 200 is NO FREE, and the kick is with a board

6 x ½ pool sprints @ :30- 3 free, 3 in primary stroke

12 x 75 @ 1:15 (Lane 1 can go 8 @ 1:25), odds are swim IM (NO FREE), evens are 25 kick on back 50 swim in primary stroke

8 x 100 swim free br 3 @ 1:25 (1:35 for Lane 1), odds neg split, evens at mile pace
10 x 100 @ 1:40- #'s 2, 3, 5, 6, 9 & 10 are swim at 1000 pace; #'s 1, 4, 7 & 8 are your choice
3 sets of:
3 x 50 swim choice @ :50- if free, use shnorkel
3 x 100 swim free at 5:00 pace @ 2:00
1 x 50 swim free FASTER than 500 pace @ 1:00
1:00 rest, check HR

If there is time, finish up with...
1 x 225 @ 3:45 swim backstroke, desc the 3 x 75's to something juicy!
4 x 50 swim back/breast by 25's @ :55 (this interval gets :05 faster by round)
6 x 25 kick with boards, odds @ :40 (15y FAST, 10y easy), evens @ :25
:20 rest between sets of check HR, then get into next set.

100 easy drill before you get out. Do an excellent job with your HW tonight & thank your parents for getting you to the pool this afternoon. Be careful in the snow & have a great day!