Tuesday, September 11, 2018- PM Jr. Gold @ DS (written for SCY)

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

4 x 25 drill @ :35
1 x 75 drill/swim/drill by 25's @ 1:20- build the swim to a FAST turn
4 x 25 swim- FAST breakout, backward ss at 15yards, then kick head out free FAST to the end, @ :45
1 x 125 @ 2:30- odd 25's are swim build to a FAST turn, even 25's are kick FAST on back- UDK to 100 yards
No rest between sets, check HR when you can, and after 125's
Go 1st set free, 2nd set primary stroke, 3rd set 4th best NO FREE
1:00 rest

6 x 5 minute swims (or kicks) @ 6:00
1-3, swim free br 3
4-6, all kick on back- focus on UDK past the flags, every turn (#2 is with boards)
Be sure to keep track of yardage for each 5 minute swim, think about "descending" each round of 3

With fins, until 6 a.m., finish up with...
5 x 25 @ :45- odds are swim build to FAST (should get progressively faster from 1-3);
                       evens are kick all out FAST, focus on UDK to 10 yards
1 x 50 @ 1:15- dolphin kick LUNGBUSTER/swim FAST by 25's- how close can you come to your 50 SCY best time?
No extra rest between rounds. Go odd rounds free, even rounds primary NO FREE. Check HR after each 50.

100 easy drill before you get out. Do an excellent job with your HW tomorrow and get excited for the Intra-Squad meet on Saturday, September 22. Have a great day!