Tuesday Afternoon, April 3, 2018- PM Jr. Gold @ CM & IL

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

All @ :10 rest,
4 x 150 as follows:
odds- drill/kick on back (UDK past flags, small fast kicks to break out going forward) by 25's
evens- swim (build)/drill or skulling by 25's
Check HR & put fins on

With fins,
6 x 25 3 kicks 1 pull drill @ :35;
4 x 75 @ 1:20- ra fly, la fly, dolph kick on side- by 25's; breathe to the front, breathe every stroke
6 x 50 swim/kick fly by 25's, go 3 @ :55 descend 1-3, then 3 @ :45
Take fins off, check HR; then...

2 sets of (Ida Lee, go 3 sets, then skip the 3 x 600's and go to the last set- partner kick 25's):
3 x 75 swim free br 3/5/3  by 25's @ 1:15 (@ 1:05 in 2nd set)
3 x 50 swim fly/kick choice by 25's @ :50
Check HR after each round.

LONG SWIM (modified for first week back)- IDA LEE, skip this
3 x 600 @ :15 rest-
#1- swim 75 kick 25 on back; odd 100's free, even 100's backstroke
#2- 50 swim 50 kick with boards (easy/FAST by 25's), 100's choice, even 100's NO FREE
#3- 25 swim build fly, 75 kick (25 breast on back, then 50 breast/fly by 25's with boards)
Check HR

If there is time, finish up with...
3 x 25 partner kick with boards @ :45
1 x 50 kick on back @ 1:00- gets :05 faster by round
No rest between sets.

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