Monday, September 25, 2017- PM Jr. Gold @ CM

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

6 x 50 @ 1:00- odds are fist free drill br 3/double arm backstroke drill- by 25's; evens are kick on back, focus on 4 UDK's off each wall
4 x 50 @ :55- 25 swim backstroke build to FAST turn, then 25 breast kick on back
2 x 50 @ :50- 25 swim backstroke, 25 swim breaststroke (tempo on the backstroke, big kick on the breaststroke- just like you should swim the IM!)
2 x 50 drill @ 1:00- 2 kicks 1 pull breaststroke drill- get flat for the two kicks
4 x 50 @ :55- 25 swim breaststroke build to a FAST turn, then free kick on back
6 x 50 swim @ :50- backstroke/breaststroke by 25's- just like the 2 x 50's above; desc 1-3's if you can
1:00 rest, check HR

6 sets of:
1 x 100 swim free, neg split- br 3/5 by 50's @ 1:30 (or @ 1:40, or @ 1:45)
1 x 75 swim free br 3 @ 1:00 (or @ 1:05, or @ 1:10)
1 x 100 swim/kick free by 50's @ 1:40- kick is on back, 4 UDK's off each wall (or @ 1:45 or 1:50)
 3 x 25 swim in primary stroke @ :40, NO FREE (#1- go 15 yards FAST, then 10 yards drill; #2 is swim build to FAST; then #3 is all FAST from a dive)
:30 rest after 2nd & 4th sets; go the 25's in 4th & 6th sets in 4th best stroke (NO FREE)

100 easy drill before you get out. Do an excellent job with your HW tonight, please remind your parents about Coffee tomorrow night. Have a great day!