Tuesday Afternoon, April 24, 2018- PM Jr. Gold @ CM & IL

1 x 600- 300 swim freestyle, 300 reverse IM- each 100 is drill/kick by 50's
1:00 rest

With fins (paddles on middle set only), 3 sets of (2 sets of for CM):
3 x 25 breast pull with free kick @ :35
3 x 75 breast pull with dolphin kick & flip turns desc 1-3 @ 1:25
4 x 50 dolph kick on back @ :50, desc 104, focus on UDK's; 2nd set is with boards @ :45; 3rd set on back @ :40
No rest between sets, check HR after 3rd set (2nd set for CM) & take fins off.
CM- skip the 3 x 200 and go straight to the Long Swim;
IL, go 6 x 200 (2 sets of 3) and skip the Long Swim

3 x 200 @ :10 with shnorkels- 1 & 3 are kick with boards, #2 is swim free- descend the kick
1:00 rest

LONG SWIM (IL, skip and go to the 2 x 75/2 x 50)
 6 times through:
100 breast- 75 swim, 25 kick on back (descend the 3 x 25's swim)
150 swim free- 100 neg split (2nd 50 should be 200 set-up), :10 rest, 50 swim at 500 pace
100 kick dolphin kick/breast kick by 50's- on back in odd rounds, with boards in even rounds
Check HR after 6th time through, then 1:00 rest

Until the end of workout, finish up with...
2 x 75 kick descend 1-2 @ 1:20 (or 1:25 Lane 1) on back in odd rounds, w/boards in even rounds
2 x 50 swim fly/breast by 25's @ :55 (odd sets) or :45 (even sets), desc in odd sets

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