Tuesday, September 18, 2018- PM Jr. Gold @ DS (written for SCY)

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

4 x 50 drill/kick on back @ 1:00- freestyle okay, focus on UDK
1 x 50 @ 1:00- kick with boards, smooth/build by 25's- get time
4 x 50 @ 1:00, drill/kick- all primary stroke
1 x 100 kick @ 2:00- should be faster (per 50) than time from 50 kick above
4 x 50 drill/kick @ 1:00- choice, but good UDK's
1 x 150 kick- should be faster than time (per 50) than 100 kick above
Check HR, then go...
1 x 300 as follows:
25 kick on back build to FAST, 50 drill in 4th best stroke, 25 swim FAD build
1:00 rest, check HR again.

LONG SWIM-
6 times through:
100 swim IM (is free with BIG neg split in even rounds)
100 kick IM on back- focus on UDK past flags
50 kick FAST IM order (by 25's) with boards
50 swim in 4th best stroke, easy/FAST by 25's
Check HR after 6th time though
1:00 rest

Until 6 p.m., finish up with...
Partner kick 25's and 75's swim/kick, RACE

100 easy drill before you get out. Do an excellent job with your HW tonight & thank your parents for getting you to workout this afternoon. Have a great day!