Wednesday, February 1, 2017- 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

6 x 125- 75 drill/swim/drill, last 50 kick on back- focus on UDK's as follows:
1-2, 75 d/s/d is free, last 50 kick is comfortable, @ 2:20
3-4 , 75 d/s/d is in primary stroke, last 50 is strong neg split, @ 2:10
5-6, 75 d/s/d is choice, last 50 kick is FAST, @ 2:00,
8 x 50 @ :55, odds swim IM order, evens are swim/kick free br 3
1:00 rest, check HR

LONG SWIM-
3 times through:
1 x 100 swim IM/25 kick FAST with boards
1 x 100 swim IM/25 kick FAST with boards
1 x 100 swim IM/50 kick FAST with boards
1 x 200 swim back/breast by 100's- desc 1-3
Check HR after 3rd time through


If there is time:
2 x 450 swim free with shnorkel @ :10 rest, desc the 3 x 150's to something juicy (can go 2 x 300, desc the 100's; or, 1 x 450 if that works better)
1:00 rest, check HR


100 easy drill before you get out. Do an excellent job with your HW tonight, thanks your parents for getting you to workout. Have a great day!