Monday, October 16, 2017- PM Jr. Gold

1 x 600- 300 swim freestyle, 300 reverse IM drill- mix it up, your choice
1:00 rest

8 x 75 @ :15 rest, each 75 is drill-swim-kick on back by 25's
1-4 free
5-8 NO FREE
Check HR, then everybody together:
15 x 50 in sets of 5:
1-3, swim/kick by 25's @ :55, desc 1-3
4-5, all kick on back @ 1:00- focus on 4 UDK's off each wall
1st round of 5 is all free;
6-10, primary stroke NO FREE
11-15, 4th best stroke NO FREE (can go 50's swim/kick @ 1:00 and 50's kick on 1:10)
1:00 rest, check HR

6 x 450 as follows:
1-2 @ 6:30 swim free br 3 (#1), then with shnorkels (#2); desc the 150's in each 450 from 1-3;
3-4 @ 7:00 100 swim IM, 50 kick free/breast by 25's with boards; desc the 150's 1-3 in each 450;
5-6 @ 7:15, 100 kick on back (4 UDK's off each wall), 50 swim choice- desc the 150's in each 450.
1:00 rest, check HR

If there is time, work on turns from mid-pool.

100 easy drill before you get out. Do an excellent job with your HW tonight, start thinking about how you want your races to go at Swim & Rock. Have a great day!