Wednesday, January 6, 2016- PM Junior Gold

1 x 600- 300 swim freestyle, 300 reverse IM- swim/kick by 50's
1:00 rest

4 x 50 @ 1:00- fist free drill br 3, fly kick on side- keep head at surface
4 x 50 @ 1:00- 25 human drill, 25 kick free on back (UDK!)
8 x 25 @ :40-
odds- choice drill in primary stroke NO FREE
evens- kick on back (choice) build to FAST, but focus on 5 FAST UDK's off the wall
1 x 200 choice drill in 4th best stroke/skulling by 25's
1:00 rest, check HR

All one set...
6 x 100 swim free br 3 (2 neg split @ 1:35, 1 strong @ 1:25)
6 x 50 swim/kick by 25's in primary stroke NO FREE; 2 @ 55, 1 @ :45

6 x 100 swim free br 3 as above, but 2 @ 1:35, 1 @ 1:20
7 x 50 swim/kick by 25's in 4th best stroke NO FREE @ :55, except #'s 3, 5 & 7 are @ :45

6 x 100 swim free br 3 as above, but 2 @ 1:35, 1 @ 1:15
8 x 50 swim @ :50 as follows (@ :55 if needed):
odds are fly/free by 25's;
evens are swim back/breast by 25's
1:00 rest, check HR

3 x 200 kick on back @ 4:00 desc 1-3 to what you can-
focus on 5 FAST UDK off each wall
last 25 in each 100 is from a dive
all the same kick for all three 200's
2nd 200 is with boards

If there is time, work on starts until 6:00 p.m.

Do an excellent job with your HW tonight & get excited for the meet this weekend. Thank your parents for getting you to workout this afternoon, have a great day!