Tuesday, December 12, 2017- PM Jr. Gold (IL and CM)

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

2 sets of:
4 x 75 @ 25 breast pull with free kick, 50 catchup free drill (1st set) or 6k/3str back drill (2nd set)
6 x 25 kick on back @ :40- o) build to FAST; e) 15 yards all out FAST, 10 yards easy (3-4 w/bds)
2 x 75 @ 1:20- 25 kick FAST with boards, 50 swim desc 1-2 (1st set free, 2nd set NO FREE)
No rest between sets, check HR after 2nd set.

3 sets of 6 x 50 as follows (CM- skip this and go to the LONG SWIM):
1-2, swim/kick by 25's
#3- all kick with boards
1st set is free (3 @ :55, 3 @ :50);
2nd set is primary stroke (same intervals)
3rd set is 4th best stroke (same intervals)
No rest between rounds; check HR after 3rd set.

LONG SWIM (IL, skip this and go to the last set of 50's)
4 times through:
200 IM (150 swim, last 50 kick breast/free by 25's with boards);
150 swim in primary stroke- 100 drill/swim (build) by 25's, hand touch @ 100, then 50 swim FAST;
100 kick with boards- 50 free, 50 breast- all FAST
Check HR after 4th time through

Until the end of workout...
50's @ :55 (except the last "1" is always @ :40)- all with shnorkel, some with boards
3 swim free @ :55, 1 kick with boards & shnorkel @ :55, 1 swim free with shnorkel @ :40;
 then, 2-2-1, then 1-3-1; then back to 3-1-1, 2-2-1, 1-3-1, etc...

100 easy drill at 7:15 a.m. Do an excellent job in school today, and with drylands tonight. Get excited for the holiday training and have a great day!