Tuesday, November 1, 2016- PM Junior Gold

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

2 sets of:
1 x 175 @ 2:45- 50 ra2 la2 free drill, 50 choice kick, 75 drill/swim/drill in primary stroke, NO FREE
5 x 25 @ :40- odds are swim build to FAST @ :35, evens are kick FAST for 15M, then easy kick to the end
No rest between sets, check HR after 2nd set.

8 x 100 as follows:
odds- 25 swim fly, 75 swim free br 3/5/3 by 25's
evens- 25 swim in primary stroke, 75 swim free br 3/5/7 by 25's
#1-4 @ 1:30, #5-8 @ 1:20 (go @ 1:25 is struggling with 1:20)
Lane 1, go 4 @ 1:40, then 4 @ 1:30
1:00 rest

LONG SWIM-
One time through, check HR when you finish...
200 IM swim- 50 fly, 50 back, 100 breast
150 kick- odd 50's free kick on back (UDK!), 2nd 50 breast kick with boards
400- swim free br 3, neg split
200 IM- 50 fly, 100 back, 50 breast
150 kick- odd 50's breast/free by 25's with boards, middle 50 kick choice on back (UDK!)
400 swim free br 3- odd 100's smooth & strong, even 100's @ mile pace
200 IM- 100 swim fly, 50 swim back, 50 swim breast
1:00 rest

Until 6:00 p.m., finish up with...
150's kick as follows:
Odds- straight kick neg split on back, focus on UDK's, @ 2:45
Evens- BROKEN KICK with boards: 3 x 50 kick FAST @ :10 rest (odd rounds), or 50/2 x 25/50 in even rounds, all @ :10 rest
:30 rest between sets, check HR after each Broken Kick

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