Tuesday, February 7, 2017- PM Jr. Gold

1 x 600- 300 swim freestyle, 300 reverse IM- each 100 is drill/kick by 50's
1:00 rest

6 x 25 @ :35, 1/2 ra 1/2 la fly
3 x 100 @ 1:45, 25 swim fly build, 25 dolph kick on back
12 x 25 as follows:
1- choice fly drill @ :35
2- fly swim FAST @ :35
3- dolph kick on back @ :25
:30 rest, check HR

 12 x 100 @ 1:30 (1:40 for Lane 1, 1:45 if needed)
1- 25 swim fly, 75 swim back
2- 25 swim primary stroke, 75 swim free br 3/5/7 by 25's
3- swim IM, should be at least 90% effort
1:00 rest, check HR

Until 6:00 p.m.,
6 x 75 kick @ 1:25- odd rounds IM order by 25's on back, even rounds are choice with boards (Lane 1 can go @ 1:30 or 1:35)
1 x 100 kick FAST for time (odd rounds IM with boards, even rounds choice on back) @ 2:00
No rest between sets, check HR after each 100.

100 easy drill before you get out. Do an excellent job with your HW, and with drylands tonight. Have a great day!