Tuesday, January 5, 2016- PM Junior Gold

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

6 x 75 @ 1:20 as follows:
odds- 50 catchup free, 25 breast pull with free kick
evens- 25 human drill, 50 choice drill in primary stroke NO FREE
4 x 50 swim/kick on back by 25's @ :55- evens in primary stroke NO FREE
:30 rest to review the next set...

One time through...
3 x 25 kick FAST with boards, one backwards somersault at mid-pool @ :40
2 x 50 kick FAST on back @:55- UDK!
3 x 25 kick- as above, except two forward somersaults at mid-pool, @ :40
3 x 50 kick FAST on back @ :50- UDK!
3 x 25 kick- as above, except one backwards & one forward on the somersaults, @ :40
4 x 50 kick FAST on back @ :45- go kick/swim by 25's if you miss the first 50
1:00 rest, check HR

LONG SWIM-

2 sets of:
100 kick on back (UDK!)
100 swim IM- breaststroke is FAST (freestyle is catchup drill)
25 kick FAST for time with boards (fly kick in first round; breast kick in 2nd round; free kick in 3rd round)
100 kick on back
100 swim IM- backstroke & breaststroke are FAST (freestyle is catchup drill)
50 kick FAST for time with boards
100 kick on back
100 swim IM- all FAST, except last 25 is catchup free drill
75 kick FAST for time with boards
1:00 rest after 3rd time through, check HR

With fins:
8 x 25 fly pull with free kick drill @ :40

8 x 25 fly swim- odds are 15y swim FAST, 10y drill; evens- swim build to FAST finish

If there is time- work on starts

100 easy drill before you get out. Do a great job with your HW & thank your parents for getting you to workout. DON'T FORGET: drylands tonight- do a great job! Have a great day!