Monday, March 7, 2016- PM Junior Silver

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

4 x 50 @ 1:00- 25 catchup free drill, 25 6 kicks 1 stroke backstroke drill
6 x 75 @ 1:25- 25 right arm backstroke drill, 25 left arm backstroke drill, 25 kick choice on back build to FAST (UDK!)
No rest between sets. After 2nd set, continue right into:
2 sets of:
3 x 75 swim backstroke @ 1:20- descend 1-3 to something juicy
4 x 50 kick @ :55 choice: 1st set all 50's kick on back (UDK!); 2nd set all 50's kick with boards
1:00 rest after 3rd set, check HR

4 sets of (same stroke for entire round, can change strokes from round to round):
1 x 75 kick on back, descend the 3 x 25 to something juicy on 3rd 25 @ 1:30
3 x 25 kick FAST @ on back :40
3 x 25 kick FAST with boards @ :10 rest (BROKEN 75!), all @ 2:30
1 x 75 kick all out FAST for time with boards

  If there is time:
1 x 600 pull free with shnorkel, descend the 100's 1-3 & 4-6 to something smoking FAST!
 (Jocelyn- can wear finger paddles for 1st 300, hand paddles for 2nd 300)

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