Tuesday Afternoon, March 5, 2019- PM Jr. Gold @ DS

1 x 600- 300/300- include some skulling on your reverse IM
1:00 rest

4 x 100 @ :10 rest- 25 BPK (head still to anchor your bodyline), 50 choice drill, 25 kick (UDK!)
Everybody together...
12 x 75 @ 1:20-
25 drill (IM order by 75), 50 kick (2nd 25 with boards FAST, same kick as 25 drill)
:30 rest, check HR; then...

12 x "out & backs" @ :40- 3 swim/kick, 1 all kick- forward ss at 12 yards
1:00 rest, check HR again

LONG SWIM-
3 times through:
600 as follows:
100 "slide IM"- 25 fly/50 back, 25 breast (25 back, 50 breast, 25 free; #3- 25 breast, 50 free, 25 fly)
100 kick on back- focus on small FAST UDK to 8y, then kick choice build (last 25 swim FAST free)
After 3 rounds...
200 swim freestyle with race pace FAST turns, br 3 throughout
1:00 rest after 3rd time through, check HR

If there is time...
25's from a dive- go 2 primary, 2 choice until 6:00p

Warmdown a bit before you get out. Do an excellent job with your HW tonight & get excited for our our March meets. Have a great day!