Monday, April 25, 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

3 x 150 @ :10 rest as follows:
100- drill/swim by 25's (free on 1st 150; primary stroke on 2nd 150; 4th best stroke on 3rd 150)
50- kick, 25 on back build to FAST (UDK!), last 25 FROM A DIVE, ALL FAST kick on belly
1:00 rest

3 sets of:
2 x 50 @ :55- swim/kick free
2 x 75 @ 1:15 swim IM NO FREE
2 x 75 @ 1:15- 50 swim, 25 kick, all in primary stroke
2 x 50 @ :55 swim/kick in primary stroke NO FREE by 25's
:10 extra rest...
1 x 100 kick IM with boards, FAST @ 2:00- get time
1 x 100 IM kick with boards, BROKEN: 4 x 25 kick @ :10 rest (IM order by 25's)- how much faster can you be on the Broken 100 kick? :05? :08? :10 seconds faster???
No rest between sets, check HR after each round.


Finish up with 2 sets of:
4 x 125 swim back desc 1-2's to what you can @ 2:10- 5 FAST UDK's OFF EACH WALL
6 x 1/2 pool sprint kicks with boards @ :30
1 x 100 swim backstroke all out SMOKING FAST, @ 1:30- 5 FAST UDK'S throughout!
No rest between sets, check HR after the 100 in each round.


100 easy drill before you get out. Do an excellent job with your HW tonight & thank your parents for getting you here this afternoon. Have a great day!