Thursday, February 25, 2016- PM Junior Gold

1 x 600- 300 swim freestyle, 300 reverse IM- each 75 is drill/swim/drill by 25's
1:00 rest

4 x 75 @ 1:25- 25 ra2 la2 free drill, 25 half ra half la fly drill, 25 fly kick on side
4 x 50 @ 1:00- 25 fly pull with free kick, 25 choice drill in primary stroke, NO FREE
3 x 100 @ 1:50- 25 swim fly, 50 kick on back (UDK!), 25 swim in primary stroke NO FREE, descend 1-3 to what you can
1:00 rest, check HR

All 25's with boards-
 4 sets of:
4 x 25 kick odds @ :25 (make interval), evens @ :40- 15 yards FAST, 10 yards moderate
2 x 25 swim FAST fly @ :30
:10 extra rest
150 kick FAST- different from round to round


No later than 5:25, get started on:
3 sets of:
4 x 100 swim at pace @ 1:40 (mile pace in 1st set, then 1000 pace & 500 pace, by set)
1 x 300 swim free br 3 @ 5:00- get time, descend 1-3

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. Have a great day!