Tuesday, April 12, 2016- PM Junior Gold

1 x 600- 300 swim freestyle, 300 reverse IM- each 75 is fly kick on side, drill, drill by 25's
1:00 rest

2 sets of:
1 x 200- 50 catchup free drill, 100 drill/swim by 25's in primary stroke (NO FREE), 50 choice kick on back- easy/FAST by 25's
:15 rest
1 x 100- swim/kick by 50's in primary stroke, NO FREE
:10 rest
1 x 50 swim, build/FAST by 25's in primary stroke, NO FREE
:05 rest
Check HR after 2nd set, then 1:00 rest

With fins, 2 sets of:
6 x 25 fly drill @ :35- different drill from round to round.
2 x 50 swim (build)/kick on back, by 25's @ 1:00
6 x 25 swim fly to 15M, FAST, then drill to the end @ :35
2 x 25 swim FAST fly @ :30
No rest between sets, check HR after 2nd set.

LONG SWIM-
3 times through...
1 x 200 swim free br 3; the third 50 is kick FAST on back, 4th 50 is catchup free drill, BIG kick
1 x 200 swim backstroke- 3rd 50 is FAST
1 x 100 kick all out FAST- odd rounds on back, 2nd round with boards
Check HR after 3rd time through...



If there is time, work on IM turns from midpool (fly to back, back to breast, etc...)


100 easy drill before you get out. Do an excellent job with your HW tonight- and with drylands. Get excited for the meet this weekend, have a great day!