Wednesday Afternoon, May 2, 2018- PM Jr. Gold @ CM

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

15* x 50 as follows:
odds- ra2 la2 free drill/choice drill NO FREE by 25's @ 1:05
evens- swim (same stroke as 2nd 25 drill above)/kick on back (focus on UDK) @ :55 (@ :50 if you can make it)
*Change NO FREE stroke after 8th 50 if you'd like
1:00 rest, check HR, then...
6 x 150 as follows:
odds- 25 swim free free br 3 (build), 50 kick on back neg split (focus on UDK), 75 drill/swim/drill by 25's, all backstroke (build swim 25) @ 2:40
evens- all kick with boards, 3 x 50 @ :10 rest- descend those 3 x 50 1-3 to FAST, all @ 3:15
Check HR, then everybody together ("partner style" if there is room)-
16 x 25 @ :40-
4 swim (backstroke), 4 kick with boards (choice kick)- 2 times through, all RACE
1:00 rest, check HR

LONG SWIM-
6 times through:
200 swim backstroke negative split- focus on UDK & tempo, head stays flat
100 swim free br 3 @ mile pace- good hip rotation & UDK's, make sure it's at mile pace
50 kick FAST with boards
Check HR after 6th time through, then 1:00 rest




If there is time, work on starts until 6:00 p.m. Do an excellent job with your HW tonight, and get excited for Race Day tomorrow. Have a great day!