Wednesday, May 25, 2016- PM Junior Gold

1 x 600- 300 swim freestyle, 300 reverse IM- each 100 is drill/swim/drill/kick by 25's
1:00 rest

4 x 125 @ 2:10 as follows:
50- catchup free drill, 75 drill/swim/drill by 25's- mix up the strokes on the last 75
4 x 75- 25 choice kick build to FAST, 50 drill/swim by 25's in 4th best stroke, @ 1:25
6 x 25 swim @ :35
odds- swim build to all out FAST
evens- swim 15 yards FAST, 10 yards drill
:30 rest, check HR & get ready...
6 x 200 @ 3:10 as follows: (Anybody in Lane 3 can try going @ 3:00)
odds- swim backstroke (5 FAST UDK'S!)- neg split & get time, descend 1-3 if you can
evens- swim your choice, but the 3rd 50 is kick on back (if going backstroke, kick with boards)

2 sets of:
2 x 75 kick on back (5 UDK'S!) @ 1:25, desc 1-2
1 x 150 swim/kick by 25's in primary stroke, desc the 50's to what you can, @ 2:40
2 x 75 kick on back @ 1:15, descend if you can, focus on 5 FAST UDK'S!
6 x 50 swim- 2 sets of 3:
1&2- swim IM order by 25's (NO FREE) @ :50
#3- swim free br 3 @ :40 (anybody want to try going @ :35 in the 2nd set?)
:20 extra rest
BROKEN 150 kick- 3 x 50 kick FAST @ :10 rest
1 x 300 swim free with shnorkel, descend the 100's 1-3, target your mile pace on third 100
1:00 rest after each 300, check HR

100 easy drill before you get out. Do an excellent job with your HW tonight & get excited to swim outdoors next week. Have a great day!