Wednesday, January 24, 2018- PM Jr. Gold @ CM

1 x 600- 300 swim freestyle, 300 reverse IM- go 3 reverse 100 IM's, all drill
1:00 rest

3 sets of:
3 x 50 @ 1:00- 25 ra2 la2 free drill, 25 breast kick on back- 4 UDK's off the  wall!
2 x 100 @ 1:45- 50 choice drill in primary stroke, 50 kick on back choice/4th best stroke by 25's- no free kick for 4th best stroke, and 4 UDK's off each turn!
1 x 150 kick with boards- go IM order/choice by 25's (fly-choice, breast-choice, free-choice), get time & desc 1-3
:30 rest between sets, check HR
After 3rd set, take :30 rest, then get right into...

6 sets of:
4 x 1/2 pool sprint kicks @ :30 with boards- race side by side here, two at a time
1 x 50 swim/kick on back FAST @ 1:00 in primary stroke, NO FREE; go side by side here if you can
No rest between sets, but after the even rounds, go...
1 x 100 kick all out FAST for time- 50 free, 50 primary stroke NO FREE- with boards, @ 2:30

Until 6 p.m. finish up with...
3 x 50 swim backstroke/kick on back (dolph or breast kick, NO FREE) @ :50 (@ :55 if needed), desc 1-3 to what you can
2 x 75 swim backstroke @ 1:30, desc 1-2 to something juicy!
No extra rest between sets.

100 easy drill before you get out. Do an excellent job with your HW tonight and get excited for the meet this weekend. Have a great day!