Thursday, September 22, 2016- PM Junior Gold

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

6 x 100 @ 1:45 in sets of 3:
1-2, 50 ra2 la2 free drill, 50 kick on back- half FAST UDK, half breast kick on back
3-4, 6 kicks & switch back drill, swim back build to FAST by 25's
5-6, 25 fly pull with free kick, then 75 drill/swim/drill breaststroke by 25's- choice drill, build swim
4 x 125 @ 2:15- 100 swim IM, then 25 kick FAST free on back- focus on UDK's off the wall, EXCEPT:
#2- 75 swim IM, 50 kick FAST
#3- 50 swim IM, 75 kick FAST
#4- 25 swim fly, 100 kick FAST
1:00 rest, check HR

18 x 75 as follows (3 sets of 6):
1-2, kick on back- crank it up on #2

#3- kick with boards, FAST
Here's how it will go:
1-2, kick on back desc 1-2 @ 1:25
#3- kick FAST with boards @ 1:25
4-5, kick on back desc 1-2 to FAST @ 1:40
#6- kick FAST with boards, 3 x 25 @ :10 rest, all @ 2:00
Check HR after each set of 6

Finish up with...
3 x 300 swim free desc 1-3's @ 5:30, #'s 3 & 6 should be smoking FAST
400 with shnorkels, 25 skulling, 75 swim/drill/swim free by 25's
Check HR

1 x 100 easy drill before you get out. Do an excellent job with your HW tonight, get excited to race this weekend. Have a great day!