Thursday, January 7, 2016- PM Junior Gold

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

4 x 50 ra2 la2 freestyle drill- keep head still, fell hips rotate, @ 1:00
2 x 150 @ 2:45- 50 catchup free drill, 100 drill/swim by 25's in primary stroke NO FREE
7 x 50 @ 1:00- 25 3 kicks 1 pull breaststroke drill, 25 choice breaststroke drill; EXCEPT...
#'s 3, 5 & 7 are swim back/breastststroke by 25's @ :45
3 x 100 @ 2:00 kick choice on back (5 FAST UDK off each wall); last 25 of each 100 is from a dive, desc 1-3 to something juicy!
1:00 rest, check HR

2 sets of:
9 x 75 in sets of 3 as follows:
1-3 swim IM @ 1:15 (@ 1:10 in 2nd set)- Lane 1 @ 1:20 (1:15 in 2nd set)
4-6 swim free br 3 @ 1:00 (@ :55 in 2nd set)- Lane 1 @ 1:05 (1:00 in 2nd set)
7-9 swim 50 in primary stroke NO FREE, 25 kick on back @ 1:20 desc 1-3 (@ 1:30 in 2nd set)
9 x 25 kick as follows:
1-5 on back, odds @ :40 (1/2 UDK), evens @ :25
6-9 with boards odds @ :40 (1/2 FAST), evens @ :25- #3 is breaststroke
6 x 100 swim free br 3-
1st set @ 1:20 (Lane 1- 1:25), desc 1-2's
2nd set @ 1:15- can you hold your mile (1650) pace? Lane 1 @ 1:20
1:00 rest between sets, check HR

Work on starts until 6:00 p.m.

Do an excellent job with your HW tonight & get excited to race this weekend. Have a great day!