Tuesday Morning, September 25, 2018- AM Jr. Gold @ DS (SCY)

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

With fins:
6 x 25 breast pull with free kick @ :35
6 x 75 @ 1:20- 25 "fish" drill, 50 breast pull with dolph kick- desc 50 drill 1-3, 4-6, with FLIPTURNS
1:00 rest, take fins off & check HR

9 x 75 50 swim breast, 25 kick with boards, desc 1-3's with flip turns @ 1:20
1:00 rest

LONG SWIM-
3 times through (then 200 kick at end), add 25 to fly and 50 to back/breast:
100 kick on back, get time (UDK), 100 kick with boards IM- can you be within :05 of time on back?
25 swim fly, 50 back, 50 breast, 25 swim free
2nd time through is 50/100/100/50
3rd time through is 75/150/150/75
Then 200 kick again
Check HR

With shnorkels & kickboards, finish up with...
3* x 50 swim free @ :50, desc 1-3
50 kick with boards @ :50
*add 1 x 50 up to 3, then back down again

 100 easy drill before you get out. Do an excellent job in school today and enjoy your day off tomorrow morning. Have a great day!