Tuesday, January 15, 2019- PM Jr. Gold @ DS

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

2 sets of:
3 x 100 @ 1:50- 25 drill, 50 swim (FAST TURN!), 25 drill
1 x 150 @ 3:00- swim/kick/swim by 50's with FAST TURNS & UDK's
No rest between sets, check HR after 2nd set (1st set free, 2nd set primary stroke NO FREE)
1:00 rest

LONG SWIM-
100 swim free br3/100 swim IM/50 kick on back (UDK!)
100 swim free br3/100 swim IM/100 kick (50 on back, 50 with boards)
100 swim free br3/100 swim IM/150 kick (on back-with boards-on back, by 50's)
100 swim free br3/100 swim IM/200 kick (back-boards-back-boards)
100 swim free br3/100 swim IM150 kick (back-boards-back)
100 swim free br3/100 swim IM/100 kick (back-boards)
100 swim free br3/100 swim IM/50 kick on back
1:00 rest, check HR

Warm down a 150 drill/kick by 25's before you get out. If there is time we will work on starts. Do a great job on your HW tonight and get excited to race this weekend. Have a great day!