Tuesday, September 20, 2016- PM Junior Gold

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

4 x 50 fist free drill (no "claw," fingers hide your thumbs) @ 1:00
4 x 100 @ 1:50
odds- 50 catchup free drill, 50 2 kicks 1 pull breast drill;
evens- kick, 50 free on back (UDK!), 50 breast with boards:
4 x 100 @ 1:50 as follows:
odds- 25 swim breaststroke build to FAST, 75 kick on back (UDK!) desc the 25's 1-3
evens- 75 kick FAST on back (UDK!), 25 swim breaststroke FAST
:30 rest, check HR; then, everybody together

6 x 100 swim free br 3/5 by 50's
odds- 3rd 25 is kick free on back @ 1:35; Lane 2 @ 1:45
evens- swim free @ 1:20 (Lane 2 @ 1:30)
1:00 rest, check HR immediately & OML

LONG SWIM-
2 times through, 2nd time faster than 1st:
50 kick fly on back (UDK!), 150 swim backstroke, 50 swim breaststroke, 50 swim free br 3/5
50 kick fly with boards, 100 swim backstroke, 100 swim breaststroke, 50 swim free br 3/7
50 kick fly on back (UDK!), 50 swim backstroke, 150 swim breaststroke, 50 swim free br 3/9
Check HR after 2nd set, then 1:00 rest

If there is time, until 6:00 p.m., finish up with...
"Out & backs" @ :45- swim out to midpool, forward somersault, kick back to the wall- all FAST
1-4 are free, 5-8 are NO FREE (all the same stroke for 5-8).


100 easy drill before you get out. Do an excellent job with your HW tonight, and with drylands, too. Have a great day!