Monday Afternoon, December 17, 2018- PM Jr. Gold @ DS

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

6 x 100 @ 1:40 (or 1:50)- odds are drill/kick by 50's, evens are swim (build)/drill by 25's
15 x 50 kick*-
2 @ :55 on back, focus on 4 small FAST UDK's off each wall
1- kick FAST with boards @ :45
*middle set of 3 x 50 is swim IM order all @ :50, then go last 6 kick, 2 & 1 as you did the first 6
1:00 rest

8 x 100 kick @ 1:45- odds choice on back (4 UDK's off each wall), evens are IM w/boards, desc 1-4
1 x 200 kick- 100 on back to a hand touch (get time), 100 IM with boards FAST
:30 rest, check HR
6 x 100 kick @ 1:35- odds on back, use the UDK's to make the interval easy, evens are 75 free, 25 NO FREE
1 x 400 kick- 100 kick choice on back, 100 with boards- get time for 1st 200, 2nd 200 is FASTER
:30 rest, check HR
1 x 600- 100 swim free br 3/5 by 50's, 100 swim IM- desc the 3 x 200's 1-3 to something JUICY
:30 rest
4 x 100 kick all out FAST for time, BEST AVERAGE EVER
1;00 rest

Until 6:30p, finish up with...
4 x 25 @ :40- the usual
1 x 50 swim all out FAST for time @ 1:00- target best SCY time
No rest between rounds; odd rounds go free, even rounds go NO FREE (all the same stroke)

150 easy drill/skulling by 25's before you get out. Do an excellent job with your HW tonight, get excited for our holiday training. Have a great day!