Tuesday, October 4, 2016- PM Junior Gold

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

With fins:
6 x 25 1/2 ra 1/2 la fly drill @ :35
6 x 25 fly pull with free kick @ :35
9 x 50 as follows:
1&2- swim/kick fly by 25's @ :50
#3- all dolphin kick @ :40
1:00 rest after 9, check HR, then take fins off
Finish up with....
6 x 25 "blow it out the back" drill @ :10 rest
1 x 150 swim fly (build), choice skulling by 25's
1:00 rest, check HR

15 x 75 as follows
1- 25 swim fly, 25 kick FAST on back, 25 kick FAST fly with boards @ 1:25
2- 25 kick breast with boards, 50 breast kick on back (UDK!), @ 1:25
:20 extra rest
3- BROKEN 75 kick: 3 x 25 kick FAST @ :10 rest, all @ 2:30
No rest between sets of 4, check HR after #15

LONG SWIM-
3 times through...
400 IM- 25 fly, 50 back, 75 breast, 100 kick FAST on back (UDK's!), 75 fly, 50 back, 25 breast
300 swim free br 3- 100 cruise, 50 at 1000 pace, 50 cruise, 100 at 1000 pace




150 easy drill/kick on back by 25's before you get out. Do an excellent job with your HW tonight- and with drylands. Get excited to race this weekend. Have a great day!