Monday, March 15, 2016- PM Junior Gold

1 x 600- 300 swim freestyle, 300 reverse IM- each 100 is drill/drill/kick/skulling by 25's
1:00 rest

12 x 50 @ 1:00 in 3 sets of 4 as follows:
1&2- 2 kicks 1 pull breaststroke drill
3&4- swim breaststroke, kick breaststroke on back by 25's, desc 1-2 to what you can
After #12, check HR, then on the :30 get into...
1 x 300- 50 kick on back negative split (UDK!), then 25 breast swim from a dive build to FAST!
:10 rest
1 x 300- 50 swim free negative split br 3/5 by 25's, then 25 kick FAST on back (UDK!)
:10 rest
1 x 300 swim FAST free br3
1:00 rest, check HR

6 sets of (odd sets on back, even sets with boards), all FAST:
3 x 25 kick all out FAST @ :40- add times together for 75 yard total
1 x 75 @ 1:40- kick FAST for time- can you equal or better your SCY 100 Free best time?
2 x 50 @ 1:00- swim descend 1-2 to all out giddyup FAST (odd rounds in 4th best stroke NO FREE; even rounds in primary stroke NO FREE)
No rest between sets. Check HR after last 50 in each set.

Until 6 p.m., finish up with:
3 x 75 swim descend 1-3 to all out FAST @ 1:30 (odd rounds are IM fly/back/breast by 25's; even rounds are free br 3/5/3 by 25's)
1 x 50 kick FAST for time choice, on your back @ 1:00
No rest between sets.

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