Wednesday, February 15, 2017- PM Jr. Gold

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

4 x 100 @ 1:50- 50 catchup free drill, 50 choice drill in primary stroke (odd 100's) or 4th best stroke (even 100's)
18 x 25 kick with boards (middle 6 on back)-
odds are 1/2 FAST (choice) 1/2 easy (breaststroke kick) @ :45
evens are all FAST @ :20 your choice, but make the interval
12 x 50 as follows:
odds- swim/kick free by 25's
evens- swim 4th best stroke/primary stroke by 25's
1-4 @ :55
5-8 @ :50
9-12 @ :45
1:00 rest, check HR

LONG SWIM
One time through...
100 swim IM
100 kick IM on back
200 swim free or back- get time
100 swim IM
100 kick IM on back
300 swim free or back- 200 time plus one minute or faster
100 swim IM
100 kick IM on back
400 swim free or back- 300 time plus one minute or faster
100 swim IM
100 kick IM on back
500 swim free or back- 400 time plus one minute or faster
1:00 rest, check HR

If there is time, go 20 x 25 @ :40- the usual in sets of 4.

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