Tuesday, October 3, 2017- PM Jr. Gold @ CM/IL

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

2 x 125 @ 2:15- 50 fist free drill, 75 drill/drill/kick by 25's in primary stroke
4 x 75 @ 1:20, 50 2 kicks 1 pull breast drill, 25 dolph kick on side- flip turns with the breaststroke
4 x 50 @ 1:00- 25 catchup free drill, 25 choice drill in 4th best stroke, NO FREE
7 x 100 as follows @ 1:35 or 1:45 (Lane 1 go 6 @ 1:50 if needed)
25 swim 4th best stroke (build), 50 swim free br 5, 25 kick choice on back FAST- 4 UDK's
1:00 rest, check HR

LONG SWIM- (Claude Moore only; Ida Lee Jr. Gold go to "4 sets of")
 4 times through:
300 IM as follows-
50 swim fly, 75 swim back, 75 swim breast, 100 IM kick with boards (by 25's)- desc the kick 1-2's
100 swim/kick (on back, focus on 4 UDK's), desc 1-2's
Check HR after 6th time through (Claude Moore Jr. Gold, when finished with Long Swim, go to last set, "out & backs")

4 sets of:
2 x 75 swim free br 3/5/3 by 25's @ 1:00 (@ 1:05 if needed)
1 x 50 swim FAST free br 3/5 @ :35 (or @ :40, or :45)
1 x 50 drill in primary stroke @ 1:00
4 x 25 swim in primary stroke @ :40- one round of the 24 x 25's "usual"
No rest between sets.

Until 6 p.m., finish up with...
4 x "out & backs" kick with boards, forward ss at 15 yards, @ :50
1 x 50 kick choice @ 50- if on back, focus on UDK's
No rest between sets.

100 easy drill at 6:00 p.m., then check HR. Do an excellent job with your HW tonight (and with drylands), get excited for the JPP Meet. Have a great day!