Wednesday, May 18, 2016- PM Junior Gold

1 x 600- 300 swim freestyle, 200 reverse IM- each 50 is drill/kick on back by 25's, 100 easy choice kick
1:00 rest

4 x 50 @ 1:00- 25 ra2 la2 free drill; even 25's are fist free drill- fingers hide the THUMBS
6 x 75 @ 1:25- 25 breast pull with free kick, 50 choice drill in primary stroke. NO FREE
8 x 25 as follows-
odds @ :40- 1/2 sit & spin drill, 1/2 swim backstroke (with same tempo as the drill)
evens @ :25- swim backstroke build to FAST!
1 x 300 swim backstroke- focus on UDK & descend the 100's 1-3
1:00 rest

4 sets of:
3 x 50 @ :50 (@ :55 in lane 1 if needed)- swim back/breast by 25's (tempo & legs)
1 x 100 kick on back @ 1:50- good UDK, hustle to make the interval
2 x 50 (all @ 2:00) swim backstroke FAST @ :10 rest, get time, should equal or better your 100 Back split of 400 IM best time
No rest between sets, check HR after each Broken 100 Back. 

Until 6:00 p.m., finish up with...
6 x 5-minute swims @ 6:00, descend (increase your distance in each 5 minutes) 1-3 swim free or back and 4-6 kick on back- all one stroke. Keep track of the distance you go in each 5 minute swim; check HR after #3 & 6

100 easy drill before you get out. Do an excellent job with your HW tonight & get excited for long course training. Have a great day!