Wednesday Afternoon, May 9, 2018- PM Jr. Gold @ CM

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

4 x 125 @ 2:15- 50 catchup free drill, 75 drill/kick/drill by 25's in primary stroke NO FREE
18 x 25 as follows:
(3 sets of 6)
2- choice drill in primary stroke @ :35
1- swim in primary stroke @ :20
2 choice drill in 4th best stroke NO FREE @ :35
1- swim in 4th best stroke @ :20
Check HR after #18, then take :30 rest to get shnorkels...
3 x 200 @ :20 rest with shnorkels, desc 1-3 to what you can-
50 choice skulling (with shnorkels & face in water)
100 swim free- head in neutral position, roll hips evenly
50 kick with boards (face in water)
1:00 rest

LONG SWIM-
6 times through:
150 swim backstroke- desc the 3 x 50's 1-3 to what you can, focus on UDK's & tempo
100 breaststroke- drill/swim by 25's- build the swim to FAST, focus on kick driving you
50 kick FAST free with boards- always FAST
Check HR after 6th time through

If there is time...
Work on starts & sprints to 15 yards- go 3 free, 3 primary (NO FREE) and 3 fly

100 easy drill before you get out. Do an excellent job on your HW tonight & get excited for long course training. Have a great day!