Thursday, February 4, 2016- PM Junior Gold

1 x 600- 300 swim freestyle, 300 reverse IM- 3 reverse 100 IM's, all drill
1:00 rest

3 x 100 @ 1:45- 50 catchup free drill, 50 drill in primary stroke, NO FREE
1 x 100 kick choice on back @ 1:45, 5 FAST UDK's off each wall!
    2 x 100 @ 1:45 drill, as above
    2 x 100 kick choice @ 1:45- # 1 on back, #2 with boards, desc 1-2
1 x 100 @ 1:40- drill, as above
3 x 100 kick choice @ 1:45- odds on back, #2 with boards, desc 1-3
1:00 rest, check HR, then...

3 sets of
3 x 50- odds are swim free br 3 @ :40; #2 is swim/kick on back by 25's, NO FREE @ :55
6 x 25 kick with boards- odds @ :40  all FAST* fly; evens are free @ :25, FAST
1:00 rest after 3rd set, check HR

4 x 75 swim free with shnorkel @ 1:10, descend 1-2's
4 x 100 swim free br 3 @ 1:40 at mile pace (no shnorkels)
3 x 150 swim free with shnorkels @ 2:20, desc 1-3 to what you can
4 x 100 swim free br 3 @ 1:50 at 1000 pace, no shnorkels
4 x 75 swim free with shnorkels- odds @ 1:15, evens @1:00
4 x 100 swim free br 3 @ 2:00 at 500 pace, no shnorkels
Check HR

100 easy drill before you get out. Do an excellent job with your HW tonight & get excited to race this weekend. Have a great day!