Monday, March 28, 2016- PM Junior Gold

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

2 sets of:
6 x 75 @ 1:20- 25 catchup free drill, 50 choice drill in primary stroke NO FREE
8 x 25 @ :40- 2 dolphin kicks 1 pull breaststroke drill- head down until hands move outside your shoulders.
12 x 50 @ :55 as follows:
1-4, kick on back with 5 FAST UDK off each wall
5-8, kick with boards free/NO FREE by 25's
9-12, choice kick- but 1st 25 is always breaststroke (on back or with boards); 5 FAST UDK if kicking on back.
1 x 250 swim free with shnorkel- get time on 1st one, descend for #2
1:00 rest between sets, check HR after each set.

With fins, 2 sets of:
6 x 25 @ :35- breast pull with free kick
6 x 75 @ 1:30- breast pull with dolphin kick & FLIP TURNS; desc 1-2's
No rest between sets, check HR after each set.


Until 6:00 p.m., work on turns from midpool (3 free, 3 NO FREE)

Do an excellent job with your HW tonight, drink lots of water, eat well & get excited for the long course season. Have a great day!