Monday, April 17, 2017- PM Junior Gold @ Claude Moore

1 x 600- 300 swim freestyle, 300 reverse IM- each 100 is drill/kick by 50's
1:00 rest
1 x 200- 25 "blow it out the back" fly drill, choice skulling by 25's

With fins, 16 x 25 as follows:
2 x 25 fly pull with free kick @ :40
1 x 25   swim fly build to FAST @ :40
1 x 25 FAST dolphin kick on back (1/2 way UDK) @ :20
No rest between sets of 4, check HR after #16 & take fins off.

12 x 100 as follows:
1 x 100 swim 25 fly, 75 free br 3/5/3 by 25's @ 1:25
1 x 100 swim IM @ 1:35
1 x 100 swim 25 fly, 25 kick on back choice (UDK past flags), 50 kick with boards fly/free by 25's @ 1:45
1:00 rest after #'s 6 & 12, check HR.

With boards where noted, 4 sets of:
4 x "out & backs" with boards (odd sets) or swim (choice, in even sets) @ :40- dolph kick out, forward ss, breast kick back for the kick
1 x 50 kick FAST for time on back (BIG UDK!) @ 1:00- get time
1 x 50 BROKEN kick with boards FAST for time, 2 x 25 @ :10 rest, all @ 1:20
No extra rest between sets; kick on out & backs will change from round to round
After 2nd & 4th sets:
1 x 300 swim free with shnorkels, desc the 100's 1-3 to something juicy
Check HR

If there is time, work on starts.

Do an excellent job with your HW tonight, get excited for the long course meets. Have a great day !