Wednesday, September 28, 2016- PM Junior Gold

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

3 x 100 @ 1:50- 50 ra2 la2 free drill, 50 choice drill in primary stroke NO FREE
2 x 150 @ :10 rest- 25 kick build to FAST, 50 drill/swim by 25's in primary stroke (2x through)
Everybody together:
1 x 400 as follows:
75 IM drill (odd 100's) or swim (even 100's), last 25 is kick FROM A DIVE, FAST
1:00 rest, check HR

20 x 75 kick in sets of 4 as follows:
1&2- kick on back descend 1-2 to something juicy @ 1:30 (1:40 if necessary)
#3- BROKEN 75 KICK: 3 x 25 kick with boards @ :10 rest- get time, all @ 2:30
#4- 25 kick FAST with boards, 25 kick FAST on back, 25 swim in primary stroke, NO FREE- can you be faster here than on Broken 75 kick??? (@ 1:30, but @ 1:40 if necessary)
No rest between sets, but check HR when you can; 100 easy skull/drill by 25's after 3rd round of 4 x 75.

Finish up with...
1 x 900 swim free with shnorkels, go 150 cruise, then 150 descend the 3 x 50 to something juicy!
1:00 rest, check HR, then get fins:
With fins,
24 x 25 in sets of 4 @ :45- "the usual"
 

100 easy choice drill before you get out. Do an excellent job with your HW tonight and be thinking about your goals for this SCY season. Have a great day!