Thursday, February 2, 2017- PM Junior Gold @ CM

1 x 600- 300 swim freestyle, 300 reverse IM- each 75 is kick/drill/drill by 25's
1:00 rest

2 x 75 kick on back desc 1-2 @ 1:25, focus on UDK past flags
6 x 25 kick with boards, odds @ :40 (FAST breast/choice by 12.5's), evens @ :25
2 x 75 kick on back desc 1-2 @ 1:20, focus on UDK's to halfway
6 x 25 kick with boards, odds @ :40 (FAST dolphin kick/breast kick by 12.5's), evens @ :25
2 x 75 kick on back @ 1:10, desc 1-2 if you can, 4 UDK's off each wall
8 x 25 kick with boards, odds all FAST @ :40, evens choice @ :30
1:00 rest, check HR

4 x 200 swim back/breast by 100's, 1-2 @ 3:15, 3-4 @ 3:40 desc 1-2 (Lane 1 @ 3:30 & 3:50)
1:00 rest, check HR
6 x 50 @ 1:00 in primary stroke, 1-3 all drill, 4-6 drill/swim dps by 25's
1:00 rest, check HR

6 sets of:
1 x 100 swim free br 3 @ 1:20 (1:30 for Lane 1)
1 x 50 swim in primary stroke at 200 Goal Pace @ :55 (1:00 for Lane 1)
1 x 50 swim in primary stroke faster than GP
Check HR, then 1 x 50 drill
1:00 rest between sets; go 4 rounds in primary stroke, last 2 rounds can be free

 If there is time, work on starts before you go.

100 easy drill before you get out. Do an excellent job with your HW tonight, get excited for your March meets. Have a great day!