Thursday, April 14, 2016- PM Junior Gold

1 x 600- 300 swim freestyle, 300 reverse IM- go 3 reverse 100 IM's drill
1:00 rest

2 x 200- 50 choice drill (NO FREE on 2nd 200), 50 choice skulling- @ :10 rest
3 sets of:
6 x 1/2 pool sprints- KICK with boards @ :35
:10 extra rest after #6, then...
2 x 50 kick all out FAST @ 1:00- #1 on back (get time), #2 with boards, get time, add to 1st 50
Check HR after each set; after 3rd set...
3 x 100 kick on back descend 1-3 @ 2:00- get time on #3
:30 extra rest, then...
MYSTERY SET (guess it and you don't have to do it)
1:00 rest

With fins, 2 sets of:
6 x 25 breast drill (different by round)- keep hands out in front of body, @ :35
3 x 75 breast pull with dolphin kick and FLIP TURNS @ 1:30- descend 1-3
No rest between sets. Take off fins after 2nd set and continue right into...
12 x 50 in sets of 6:
1-3: drill/swim (build the swim to FAST) by 25's @ 1:00- these should be breaststroke
4-6: swim breast/free by 25's @ :55 (2nd round @ :50)
1:00 rest, check HR

3 sets of:
4 x 100 swim at pace (mile pace, 1000 pace or 500 pace- by round) @ 1:40; 1:50 or 2:00 (by round)
1 x 300 swim free- get time on #1, descend from there. 3rd set should be all out juicy!
1:00 rest between sets.


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