Tuesday, October 16, 2018- PM Jr. Gold @ DS

1 x 600- 300 swim freestyle, 300 reverse IM- each 100 is kick/drill/drill/skulling, by 25's
1:00 rest

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

6 x 25 @ :35, breast pull with free kick
6 x 50 @ 1:00- 25 2sku/1str drill, 25 breast kick on back- drop feet down to start kick & keep knees narrow
3 sets of:
1 x 100 swim 25 breast/75 free @ 1:30
1 x 100 swim 75 breast/25 free @ 1:30
1 x 100 swim free br 3 @ 1:10 (or @ 1:20)
4 x 25 breast kick with boards FAST @ :40
:30 rest after 1st set, check HR; NO REST between 2nd & 3rd sets.

LONG SWIM, in groups-
Two times through ("IM style" swim on back & breast)
150-
50 choice kick on back- BIG UDK's
25 swim back, 25 swim breast
50 kick breast with boards, easy/FAST
250- 
50 choice kick on back- BIG UDK's
75 swim back, 75 swim breast
50 kick breast with boards easy/FAST
350-
50 choice kick on back- BIG UDK's
125 swim back, 125 swim breast
50 kick breast with boards easy/FAST
400 swim free BIG neg split br 3- hand touch for last 200- get time (skip in 2nd set)
1:00 rest, check HR
If there is time, go that last 400- 50 breast/50 free, desc the 200's 1-2 to something juicy.


100 easy drill before you get out. Do an excellent job with your HW tonight and get excited for the MYSTERY SET in workout tomorrow. Have a great day!