Monday, December 12, 2016- PM Junior Gold @ CM

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

GREAT JOB AT SPORT FAIR! CONGRATS ON ALL THE BIG SWIMS!

6 x 100 @ 1:45- 50 catchup free drill, 50 choice drill/kick by 25's NO FREE
4 x 75 @ 1:25- 25 breast kick on back (UDK!), then 50 2 kicks 1 pull breaststroke drill
2 x 200 @ 3:45- 25 breast pull with free kick, 50 back drill (1/2 ra 1/2 la), 25 kick free on back build to FAST finish (UDK!)- 2x through
18 x 50 @ :55 in 3 sets of 6:
1-3 swim/kick on back, all free, desc 1-3 if you can; focus on UDK;
4-6, swim back/free by 25's- good smooth quick tempo on the back ("IM tempo"), then drive the breaststroke with your kick

With shnorkels:
6 x 150 freestyle @ :10 rest, odds are pull, evens are swim, descend the even 150's to what you can.
Take shnorkels off and continue right into...
20 x 50 kick in sets of 4:
1-3, kick on back @ 1:05, focus on UDK, go past the flags on each breakout, to halfway if possible.
#4- kick dolphin kick/breaststroke kick by 25's @ 1:00- smooth continuous kick for the dolphin kick, point your toes at the end of the breaststroke kick

100 easy drill before you get out. Do an excellent job with your HW tonight, make sure you're all caught up after Sport Fair. Have a great day!