Monday Afternoon, September 11, 2017- PM Jr. Gold

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

2 x 200 @ :30 rest- vertical breaststroke kick at wall between 200's; go 50 2 kicks 1 pull drill, 25 breast kick on back (2 times, for a 150), then the last 50 is swim breaststroke (build)
Check HR & put fins on

With fins:
16 x 25 breast pull with free kick @ :40; EXCEPT, #'s 4, 7, 11 & 15 are kick choice on back @ :25, focus on the 4 UDK's off the wall. For the drill, focus on getting flat at the end of each stroke
Check HR & take fins off, then...
2 x 300 @ :15 rest-
50 drill/swim by 25's choice, 50 drill/swim by 25's breaststroke- the 25 breaststroke swim is FROM A DIVE, build to FAST
1:00 rest, check HR again

4 sets of:
3 x 50 swim/kick by 25's @ :55 (@ 1:00 if needed), your choice, but all one stroke; in even rounds these 50's are in 4th best stroke, NO FREE
4 x 25 kick with boards:
odds- 15yards FAST, 10 yards easy @ :40
evens- all FAST @ :25
1 x 50 drill breast/free by 25's (choice of drill) @ 1:10
1 x 100 kick FAST for time @ 2:30 with boards (odd sets, IM order by 25's) or on back choice (even sets)
No additional rest between sets, but check HR after each 100 kick.

 If there is time, finish up with...
75's in sets of four as follows until the end of workout:
1-2, pull free with shnorkels @ 1:10 (@ 1:15 if needed);
3-4 swim IM descend 1-2 (NO FREE) @ 1:20 (@ 1:25 if needed)

100 easy drill before you get out. Do an excellent job with your HW tonight and start thinking about your goals for the SCY season. Remind your parents: DRYLANDS START TOMORROW NIGHT. Have a great day!