Wednesday, January 25, 2017- PM Junior Gold

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

12 x 75 in sets of 4:
1-4, drill/swim/drill free by 25's @1 :20
5-8, 25 swim free (build), 50 drill in primary stroke (NO FREE)
9-12, kick/swim/kick by 25's- all in primary stroke NO FREE

3 x 200 @ :10 rest- 100 drill/swim by 25's in primary stroke, 100 kick on back desc 1-3 (kick); with boards for the kick on #2
1:00 rest, check HR

LONG SWIM-
One time through (the free is always kick free on back for the IM's):
100 swim IM/200 swim strong free br 3
200 swim IM/200 swim strong free br 3, last 50 br 5
300 swim IM/200 swim strong free br 3, last 50 br 7
Take :10 rest and know when you push off for the last IM (try to get your time)
400 swim IM
Check HR

 If there is time:
"Out & backs" kick with boards- free kick out to midpool, backwards ss, dolphin kick back to the wall- all @ :45

100 easy drill before you get out. Do an excellent job in school today, thank your parents for getting you to workout this morning. Have a great day!