Wednesday, February 17, 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

9 x 125 as follows in sets of 3:
1- 50 catchup free, 75 drill/swim/drill backstroke @ 2:30- UDK
2- 50 2 kicks 1 pull breaststroke drill, 75 kick IM order by 25's on back @ 2:30
3- 100 swim IM, 25 kick FAST on back @ 2:30
After #9...
1 x 75 kick all out FAST on back for time
1:00 rest
12 x 1/2 pool sprints @ :30- 3 free, 3 NO FREE
1:00 rest

LONG SWIM-
1 x 1600 as follows:
200 swim free, 200 swim IM- last 50 is kick free with boards
Descend the 400's 1-2; 3rd 400 can be drill (last 50 in IM is still kick), then last 400 FAST












After the long swim, get fins....
12 x 75 @ 1:30 swim 1-3, desc to FAST, #4 in each set of 4 is kick on back FAST @ 1:00


Until 6:00 p.m., work on starts

100 easy drill before you get out. Do an excellent job with your HW tonight & get excited for the March meets. Have a great day!