Tuesday, January 12, 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

With fins:
8 x 25 @ :40 choice breaststroke drill : 3 dolph kicks 1 pull or breast pull with free kick
6 x 75 @ 1:25 breast pull with dolphin kick and FLIP TURNS, desc 1-2's to what you can
1:00 rest, check HR & take fins off.

3 rounds:
2 x 50 @ 1:00 drill: catchup free drill in 1^st round, primary stroke in 2^nd round, choice in 3^rd set
3 x 25 @ :35- 15 yards swim FAST, 10 yards drill- same stroke as 50's above
2 x 75- same stroke as 50's & 25's above, 50 swim 25 kick on back @ 1:20 (free) or 1:30 (2^nd & 3^rd rounds)
No rest between sets, check HR after 4th round.

LONG SWIM-
One time through:

100 back/breast: 50 back, 50 breast
100 kick FAST free (50 on back, 50 with boards)
    200 back/breast: 50 back, 50 breast- desc the 100's 1-2
    100 kick FAST free- as above (50/50)
300 back/breast: 75 back, 75 breast- desc the 150's 1-2
100 kick FAST free- as above
    200 back/breast- 50 back, 50 breast- desc the 100’s 1-2
    100 kick FAST free- as above
100 back/breast- all out FAST
100 kick FAST free- as above
1:00 rest, check HR

If there is time:
75’s @ 1:20- fly/back/breast by 25’s on #1; back/breast/free on #2; breast/free/fly on #3; free/fly/back on #4, etc…

 
100 easy drill before you get out. Do an excellent job with your HW tonight- and with drylands. Get excited for the next three weeks of training. Have a great day!