Tuesday, September 13, 2016- PM Junior Gold

1 x 600- 300 swim freestyle, 300 reverse IM- each 75 is drill/drill/kick by 25's
1:00 rest

With fins:
12 x 25 breaststroke drill @ :45, 1-4 are 2 dolph kicks 1 pull breast; 5-8 are breast pull with free kick; 9-12 are choice
Take off fins, then continue right into...
6 x 75 @ 1:25 as follows:
odd 75's- 50 2 kicks 1 pull breast drill, last 25 choice kick on back, but go halfway UDK
evens- 50 drill (choice)/swim breaststroke by 25's, last 25 breast kick on back, halfway UDK
8 x 50 swim breaststroke/freestyle by 25's- 4 @ :55, 4 @ :50
1:00 rest, check HR

LONG SWIM- focus on UDK throughout!
2* times through:
150 swim free br 3/5/3 by 50's
50 kick on back
150 swim free br 3/7/3 by 50's
100 kick- 50 on back, 50 with boards (2nd 25 with boards is breaststroke kick)
150 swim free br 3/9/3 by 50's
150 kick on back- middle 50 is with boards, 2nd 25 there is breaststroke kick
*2nd time through, all 150's swim are backstroke
Check HR after 2nd time through.

Until the end of workout…
4 x 25 kick with boards @ :40, odds- half FAST half moderate; evens- all FAST
1 x 50 kick on back @ :50- be explosive with the UDK!

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