Thursday, May 12, 2016- PM Junior Gold

1 x 600- 300 swim freestyle, 300 reverse IM- each 100 is kick/drill by 50's
1:00 rest

2 sets of:
3 x 75 @ 1:15- 25 catchup free drill, 50 drill in primary stroke NO FREE
1 x 125 @ 2:15- 25 1/2 ra 1/2 la fly pull drill, 100 drill /swim by 25's in primary stroke NO FREE, build the 25's swim to something juicy!
No rest between sets, check HR after 2nd set.

5 sets of:
2 x 50 drill in primary stroke NO FREE @ 1:00
2 x 50 kick FAST with boards, your choice @ :40 (- :05 in each round)
No rest between sets.

3 rounds of:
4 x 50 swim at 200 Goal Pace in primary stroke @ 1:00
1 x 300 IM- swim/kick with boards/swim by 100's- get time & descend 1-3
1:00 rest between sets.

  If there is time, 12 x 100 as follows, all @ 1:50-
odds- kick on back (5 FAST UDK's off each wall!)
evens- swim at freestyle pace, mile, 1000 or 500

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!