Thursday, January 19, 2017- PM Junior Gold @ CM

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

2 x 300 @ 5:00- 50 ra2 la2 free drill, 50 choice drill in primary stroke, 50 kick on back (2x)
6 x 75 @ 1:20- 25 swim free, 50 swim/kick in primary stroke
2 x 200 @ 3:15 swim IM- 2 x 100 IM's, desc 1-2
9 x 100 as follows:
1- kick on back @ 1:40
2- swim 75 free br 3, 25 in primary stroke @ 1:30
3- swim free br 3 @ 1:20
(Lane 1, go @ 1:50, 1:40 & 1:30)
1:00 rest after #12, check HR

BIG PACE SET:
1 x 50 drill in primary stroke @ 1:20
4 x 50 swim at 200 Goal Pace in primary stroke @ 1:10*
1 x 100+ swim IM @ 1:20
*each round get faster by :05, down to :45
+ each 100 will be different at the end of each round

100 easy drill before you get out. Do an excellent job with your HW tonight, get excited for the end of the SCY season. Have a great day!