Tuesday, April 19, 2016- PM Junior Gold

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

4 x 75 @ 1:20- 50 kick on build build each 25, 5 FAST UDK's, 25 ra2 la2 free drill
3 sets of:
1 x 125- 25 fly pull with free kick, 25 1/2 ra 1/2 la fly drill, 50 2 kicks 1 pull breast drill, 25 sit & spin backstroke drill- all @ 2:20
1 x 75 swim @ 1:10- 50 in 4th best stroke, 25 in primary stroke NO FREE
 After 3rd set, check HR, then 1:00 rest.

3 sets of:
4 x 50 kick @ :55 with 5 FAST UDK's off each wall! (go @ :50 in 3rd set)
3 x 100 @ 1:45- 25 swim IM order (fly in 1st set; back in 2nd set; breast in 3rd set), 50 swim free br 3/5, last 25 kick on back from a dive- get out, dive in, roll over & kick FAST. Descend these 1-3
:15 extra rest...
1 x 100 @ 2:00- swim/kick with boards by 50's, FAST- same stroke as you swam on first 25 of 100's above
No rest between sets, check HR after 3rd set.

LONG SWIM-all kicking is FAST:
1 time through...

200- swim/kick as follows: 50 swim free br 3/5, 25 kick free on back (5 FAST UDK!), 50 swim free br 3/7, 25 kick on back (5 FAST UDK!), 50 swim free br 3/9 by 25's
150 IM- 100 swim IM, 50 kick free with boards FAST

200- swim/kick as above (50 swim/25 kick/50 swim/25 kick/50 swim)
150 IM- 100 swim IM, 50 kick breast with boards FAST

200- swim/kick as above
150 IM- 100 swim IM, 50 kick fly with boards FAST

200- swim/kick as above
150 IM- 100 kick IM (by 25's) with boards FAST, 50 swim primary stroke (NO FREE) FAST
1:00 rest, check HR


Do an excellent job with your HW tonight, and with drylands tonight. Be thinking about your LCM goals for this summer. Have a great day!