Wednesday, October 4, 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

All @ :10 rest-
3 x 150- drill/swim by 25's, except #2 is all kick on back (#1 is free, #3 is primary NO FREE)
7 x 50 drill/swim by 25's (build the swim to FAST), #3, 5 & 7 are 4th best stroke NO FREE
1 x 300- 25 skulling, 50 drill, 25 swim from a dive build to FAST- one stroke per 100, change strokes by 100 if you wish
1:00 rest, check HR

6 sets of:
4 x "out & backs" to 15 yards- kick freestyle out (forward ss), then breast kick back (odd rounds), or swim fly (forwards ss) & kick on back back to the wall (even rounds) @ :50
1 x 100 kick FAST for time on back (focus on 4 UDK's off each wall) @ 2:30
1 x 100 swim free on fastest interval you can handle (1:05, 1:10, 1:15, etc...)
- do whatever you have to to make the interval here!
1:00 rest between sets, check HR
After 6th round...
1 x 600 kick- 75 IM order by 25's (on back)- focus on 4 UDK's, then last 25 is swim choice FROM A DIVE, build to FAST

Until 6:00 p.m., if there is time: work on starts

100 easy drill before you get out. Do an excellent job with your HW tonight, get excited to race at the JPP Meet next weekend. DON'T FORGET: Jr. Gold workout next Monday, October 9 (Columbus Day, no school) is at Ida Lee in the morning for all three groups (5:15-7:15 a.m.). After workout we're going to breakfast at Deli South in Leesburg. Have a great day!