Thursday, September 15- 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

3 x 200 @ :15 rest as follows:
50 catchup free drill, 25 swim free br 3 (build), 25 catchup free drill;
50 2 kicks 1 pull breast drill, 25 swim breaststroke (build), 25 2 kicks 1 pull breast drill
1:00 rest, put fins on

With fins:
9 x 75 breaststroke @ 1:30- 2 dolphin kicks 1 pull for 1-6, desc 1-2's; last 3 x 75 are NO FINS swim breaststroke, descend 1-3 @ 1:40
Check HR, then 25 easy choice skulling back down to the far end
1:00 rest

6 x 100 swim free br 3 @ :20 rest- swim smooth & strong, about 80-85% effort; get times for all 6 x 100's & figure out your average. No faster than 85% effort here.

MYSTERY SET- guess it, and you don't have to do it!
1:00 rest, check HR

1 x 200- 25 drill in primary stroke NO FREE, 25 skulling choice
Until 6:00 p.m.,
1 x 25 kick on back (UDK!) 15 yards FAST, 10 yards moderate @ :40
1 x 25 swim in primary stroke FAST @ :20

100 easy drill before you get out. Do an excellent job with your HW tonight & thank your parents for getting you to the pool this afternoon. Have a great day!