Tuesday, January 30, 2018- PM Jr. Gold @ CM/IL

1 x 600- 300 swim freestyle, 200 reverse IM drill, 100 kick on back
1:00 rest

4 x 25 ra2 la2 free drill- focus on head position & hip rotation, @ :35
4 x 75 @ 1:20- 25 breast kick on back- keep knees at surface, 50 drill primary NO FREE
3 x 150 @ 3:00 swim (DPS)/drill by 25's for the 1st 100, then last 50 all swim, build each 25
:30 rest, check HR, then
8 x 50 kick @ :55, odds on back, evens with boards; focus on UDK, 2nd 25 is always FAST
1:00 rest, check HR
CM- skip the next set and go straight to the LONG SWIM (kicking tomorrow)
IL- do all three rounds of the next set (LONG SWIM tomorrow morning)

3 sets of:
1 x 50 kick on back @ :50
1 x 100 kick with boards FAST @ 1:40- 3rd 25 is breast kick, get time
1 x 50 kick on back @ :50
1 x 100 @ 1:40 kick with boards FAST- 1st 25 is dolphin kick, get time & add to 1st 100
1 x 50 kick on back @ :50
BROKEN 200- 75/50/75 @ :10 rest, all with boards; middle 50 is dolphin/breast by 25's

LONG SWIM-
6 times through:
150 swim free br 3- 75 cruise, 50 @ 200 set up, last 25 overkick
150 swim IM- neg split each 50, focus on UDK throughout!
50 kick FAST with boards, all in primary stroke

If there is time...
25's partner kick with boards @ :45, backwards ss at midpool (1st half free kick, 2nd half choice)

100 easy drill before you get out. Do an excellent job with your HW tonight- and with drylands, too. Have a great day!