Wednesday, February 10, 2016- PM Junior Gold

1 x 600- 300 swim freestyle, 300 reverse IM- each 100 is drill/kick on back by 50's
1:00 rest


4 x 50 @ 1:00- 25 ra 25 la back drill- feel rotation in your torso as you take each stroke
1 x 150 @ 2:40- ra2 la2 free drill, choice backstroke drill by 25's
6 x 25 @ :35- sit & spin drill (half drill, half swim with same tempo)
  :30 rest...
9 x 100 swim @ 1:35 in sets of 3 (good UDK throughout!)
1- backstroke, 2&3 swim free br 3
4&5- swim backstroke, #6 swim free br 3
7-9, all swim backstroke
1:00 rest, check HR

4 x 25 kick with boards @ :40- forward sommersault at midpool
1 x 100 kick FAST for time on back @ 2:00
6 x "out & backs" @ :40- sprint to midpool, flip turn onto back & kick back to the wall- all FAST
1 x 100 kick FAST for time on back @ 2:00
8 x 25 kick FAST with boards- odds @ :40 (15FAST/10mod), evens @ :25- hustle to make the interval)
BROKEN 150 kick with boards 50/2 x 25/50, all @ :10 rest

Until 6:00 p.m.:
2 x 50 drill in primary stroke @ 1:00
4 x 50 swim at 200 GP in primary stroke @ 1:00
Can go free every third round.

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!