Tuesday, October 2, 2018- PM Jr. Gold @ DS

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

9 x 50 @ 1:00- 2 drill/kick on back, 1 kick with boards, get time & desc 1-3
1 x 150 choice drill/skulling by 25's
1:00 rest, check HR

3 rounds of:
3 x "out & backs" to halfway (forward ss at midpool) @ :35
1 x 50 swim choice @ :35
2 x "out & backs" kick with boards to halfway (forward ss at midpool) @ :35
:20 extra rest, pair up...
1 x 25 kick FAST with boards @ 1:00
No rest between sets, check HR when you can.

LONG SWIM- 
One time through, the IM's get faster the 2nd time through...
400 swim IM/100 kick (50 with boards/50 on back)
300 swim IM/100 kick (as above)
200 swim IM/100 kick (as above)
100 swim easy choice/100 kick (as above)
200 swim IM/100 kick (as above)
300 swim IM/100 kick (as above)- hand touch, check time
400 swim IM/100 kick choice, FAST
1:00 rest, check HR

If there is time, finish up with...
Over-Unders!!!

100 easy choice drill before you get out. Do an excellent job with your HW tonight & get excited to race this weekend. Have a great day!