Tuesday, May 16, 2017- PM Junior Gold @ CM

1 x 600- 300 swim freestyle, 300 reverse IM- each 100 is kick/drill/drill/swim by 25's
1:00 rest

6 x 50 choice drill odds free, evens NO FREE @ 1:00
3 sets of:
1 x 125- 25 kick on back (build), focus on 4 UDK's, then 50 fist free br 3, 50 choice drill in primary stroke @ 2:15
3 x 25 @ :35- swim build to FAST (primary stroke in 1st set; 2nd set is free; 3rd set is kick on back
Check HR after 3rd set

16 x 50 as follows  in sets of 4:
1- kick neg split @ :55, with boards
2-3, swim/kick desc 1-2 @ :50 (odd rounds free, even rounds primary stroke)
4- swim free/NO FREE by 25's @ :40
No rest between sets of 4, check HR after #16


Descend the 300's 1-3...
1 x 300 swim free with shnorkels (Lane 1 go 250) @ 5:00- get time
4 x 100 swim free at mile pace @ 1:40
1 x 300 swim free with shnorkel @ 5:00 descend from 1st 300 (Lane 1, go 250)
4 x 100 swim free @ 500 pace @ 1:50
1 x 300 swim free with shnorkel, fastest of the day! (Lane 1 go full 300)
Check HR

With boards until 6:00 p.m., finish up with...
1 x 25 kick choice with boards @ :45, 1/2 FAST 1/2 easy
1 x 25 kick choice with boards @ :35 build
1 x 25 kick choice with boards @ :25, hustle to make the interval
(Every other round, add 1 x 25 to the 25's @ :25)

100 easy drill before you get out. Do an excellent job in school today- and with drylands. Have a great day!