Tuesday, April 4, 2017- PM Junior Gold

1 x 600- 300 swim freestyle, 300 reverse IM- each 75 is kick/drill/drill by 25's
1:00 rest
200 drill/skull choice by 25's, then put fins on

With fins,
4 x 50 @ 1:00, 25 fly kick on side, 25 1/2 ra 1/2 la fly drill
6 x 75 @ 1:20, 50 3 kicks 1 pull fly drill, last 25 kick on back- UDK to halfway
9 x 50 fly pull with free kick/kick by 25's in sets of 3 as follows:
1-3 @ :55 (kick on side)
4-6 @ :50 (kick on back)
7-9 @ :45- kick on side or back, but make the interval
:30 rest, check HR & take off fins
1 x 250- skulling/swim fly (build) from a dive
1:00 rest

12 x 100 as follows, in sets of 4:
odds- 25 swim fly br 1/1, 50 kick on back (4 UDK's) , 25 catchup free drill with overkick
evens- 25 dolph kick with boards, 50 swim back/breast by 25's, 25 kick free with boards
4 @ 1:45 (1:55 Lane 1)
4 @ 1:35 (1:45)
4 @ 1:30 (1:40)
1:00 rest

With boards, finish up with...
25's kick @ :30 (:30 rest after 6 x 25; every third set of 6 on back)
odds 15 FAST/10 easy, your choice kick
evens- all FAST free kick

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