Wednesday, April 5, 2017- PM Jr. Gold

1 x 600- 300 swim freestyle, 300 reverse IM- 3 reverse 100 IM's drill- middle 100 is kick on back
1:00 rest

With fins:
4 x 50 ra2 la2 free drill @ 1:00
4 x 75 @ 1:15- 25 sit & spin back drill, 50 1/2 ra 1/2 la back drill
6 x 50 kick free head out, swim back stroke @ :50
1:00 rest, take fins off, check HR, then...

9 x 50 swim backstroke as follows:
1-3 @ :55, desc 1-3
4-6 swim @ :45
7-9 desc 1-3 @ 1:05, #3 should be juicy!
1:00 rest, check HR

LONG SWIM-
2 times through:
200 fly (150 drill/swim by 25's, then 50 dolph kick on back- 4 UDK's)
200 back (150 swim neg split, then 50 kick free on back- 4 UDK's)
200 breast (150 swim- desc the 50's 1-3, then 50 breast kick with boards easy/FAST by 25's)
200 free (150 swim- 75 build, 75 FAST, then 50 free kick with boards all FAST)
Check HR after 2nd time through

 Work on starts & breakouts until 6:00 p..m.

100 easy drill before you get out. Do an excellent job with your HW tonight- remember, 5:15-7:15 a.m. next week on Mon-Wed-Fri at Ida Lee. Have a great day!