Monday, September 12, 2018- PM Jr. Gold @ DS (written for SCY)

1 x 600- 300 swim freestyle, 300 reverse IM- each 75 is drill/drill/skulling- by 25's
1:00 rest

3 sets of:
2 x 75 drill/kick (build)/drill by 25's @ 1:15
2 x 50 swim/kick by 25's (same stroke as 75's above) desc 1-2 to what you can @ :50
Go 1st set freestyle, 2nd set primary stroke, 3rd set 4th best stroke NO FREE
No rest between sets, check HR after 3rd set.

With fins:
1 x 12.5 FAST dolph kick @ :30 (stop & tread water at midpool), can be drill in 2nd 4 rounds
1 x 37.5 (from midpool) @ 1:00- swim fly back to the original wall with a FAST turn, then kick FAST down to the far end
1 x 25 swim fly smooth & strong- "IM set-up" @ :40
After 4 rounds, take off fins & go 1 x 100 easy choice fly drill, then 4 more rounds without fins.
After 2nd set of 4 rounds, check HR then 1:00 rest

4 sets of:
2 x 100 @ 1:40- 25 swim fly build, 50 swim free br 3/5, 25 kick on back, desc 1-2, get time
1 x 100 @ 1:40- 25 swim fly build, 25 kick free on back, 50 kick fly/free with boards
2nd set of 3 @ 1:35, 3rd set @ 1:30, 4th set @ 1:25
Check HR & switch back to drylands after 4th set.

Until 6:00 p.m., finish up with;
3 x 75's @ 1:15- 50 swim free (odd rounds) or back (even rounds), 25 breast kick with boards
1 x 125 @ 2:15- 25 kick FAST with boards, 100 swim IM- get time & descend 1-3's
No rest between sets, we'll switch up the groups again if we have to.

100 easy drill before you get out. Do an excellent job with your HW tonight and get excited for the SCY season- start thinking about your goals for this year. Have a great day!