Monday, May 22, 2017-PM Junior Gold @ CM

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

4 x 75 @ 1:20- 25 swim free (count stroke), 25 fist free drill (count strokes again), 25 breast kick on back
4 x 50 @ 1:00- 25 ra2 la2 free, 25 choice drill in primary stroke NO FREE
6 x 100 @ 1:45- 50 kick on back focus on 4 UDK's off each wall, 25 drill in primary stroke, 25 swim build to FAST in primary stroke
1 x 300- 25 kick choice on back build, 50 drill in 4ht best stroke NO FREE, 25 swim from a dive in 4th best stroke build to FAST
1:00 rest, check HR

3 sets of:
1 x 150 swim- 100 free, 50 in primary stroke NO FREE easy/FAST by 25's @ 2:30
1 x 150- 100 swim free, :10 rest, 50 swim FAST, all @ 2:45
1 x 150- 50 swim free, :10 rest, 2 x 50 swim FAST @ :10 rest
100 easy drill (same stroke as the 50's swim FAST above) @ 2:00
3 x 50 swim FAST @ :10 rest, all @ 3:30
Check HR after each set
1st set, 50's swim FAST are primary stroke NO FREE
2nd set, 50's swim FAST are free
3rd set, 50's swim FAST are choice, but all one stroke

If there is time, finish up with...
50's swim free with shnorkel, 2 @ :55, 1 @ :40

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