Tuesday, September 27, 2016- PM Junior Gold

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

With fins, two sets of:
6 x 25 @ :35- breast pull with free kick
3 x 75 @ 1:30, 2 dolph kicks 1 pull breaststroke desc 1-3 to something juicy!
No rest between sets, check HR after 2nd set.

4 sets of:
3 x 25 breaststroke @ :40- odds are 15 FAST-10 drill; #2 is swim build to FAST
1 x 75 swim (50)/kick (on back) breaststroke @ 1:20
No rest between sets, check HR after 4th set.

LONG SWIM-
 One time through...
150 kick as follows:
  100 IM order by 25's with boards
  50 kick free FAST on back
     250 swim free br 3, 100 smooth & strong, last 150 descend the 50's 1-3 to what you can
     100 kick IM order by 25's on back
     50 kick FAST free with boards
350 swim free br 3- 200 smooth & strong, last 150 descend the 50's 1-3 to what you can
100 kick IM order by 25's with boards
50 kick FAST choice on back, NO FREE
     250 swim free br 3- 100 smooth & strong, last 3 x 50 descend to what you can
     100 kick IM order by 25's on back
     50 kick choice FAST with boards
150 swim free br 3, desc the 50's 1-3 to all out FAST
Check HR

Until 6:00 p.m., finish up with...
4 x 75 kick free @ 1:25- 1&2 with boards, 3&4 on back
4 x 75 kick IM @ 1:25- 1&2 with boards, 3&4 on back

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