Wednesday, March 2, 2016- PM Junior Gold

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

 3 sets of, all @ :10 rest-
1 x 200 drill/swim by 25's
4 x 25 swim- same stroke you drilled above, descend 1-2's
Go one round free, one round primary stroke NO FREE & one round YOUR CHOICE; descend time on the 25's 1-2
After 3rd round, check HR, then...

16 x 100 in 4 sets of 4 as follows:
1-4: swim 25 in primary stroke build to FAST, 75 swim free br 3 @ 1:35
5-8: 25 free br 3, 50 in primary stroke negative split, 25 free br 3 @ 1:45
9-12: 75 swim free br 3, 25 swim in primary stroke FROM A DIVE, FAST @ 1:45
13-16: 50 swim in primary stroke at 200 Goal Pace, 50 drill in primary stroke (same stroke) @ 2:00
1:00 rest, check HR

Until 5:58 p.m....("out & backs" are swim out to LG stand, flip onto back, then kick on back, back to the wall- all FAST)
4 x out & backs @ :40
:10 extra rest
2 x 50 kick FAST with boards @ :10 rest (all @ 2:30)- add times together for 100 yard total
4 x out & backs- different stroke than previous set of 4, @ :40
:10 extra rest
1 x 100 kick FAST for time on back @ 2:15
No rest between sets, but check HR after 100 kick on back.


Do an excellent job with your HW tonight & get excited for your March meet. Have a great day!