Monday Afternoon, May 20, 2019- PM Jr. Gold @ DS

1 x 600- 300 swim freestyle, 300 reverse IM drill- go drill/kick on back by 50's
1:00 rest

4 x 75 @ 1:25- 25 breast kick on back (keep knees at surface & drop feet down), 50 choice drill
4 x 75 @ 1:20- kick on back/drill/kick on back FASTER (focus on UDK's)
4 x 75 all kick @ 1:15- 1st & last 25's are with boards, #2 is on back- desc 1-4 to something JUICY!
Check HR, then...
1 x 150 choice kick on back (UDK's to 8y)/choice skulling by 25's
1:00 rest

7 x 50 kick @ 1:10- odds are FAST with boards, evens- choice on back focus on UDK's & neg split
Get avg time for FAST 50's above & double it...
BROKEN 100 kick, 25/50/25 all kick with boards @ :10 rest- how close can you come to your avg time from the 50's?
1 x 150 swim free br3 @ 2:00- get your time (@ 2:10- Jr.S)
Check HR, then :30 rest

7 x 50 kick as above, but all in primary stroke @ :10 rest- how fast can you keep the odd 50's kick???
BROKEN 100 kick, 50/2 x 25- all with boards @ :10 rest, all in primary stroke (can you match your avg time per 50 (from above) times 2?!?
2 x 150 swim free br 3 @ 2:10 desc 1-2 to what you can, get time & HR after #2
Check HR, then :30 rest

7 x 50 kick as follows:
All @ :55, odds are kick choice on back (neg split)- focus on UDK's; evens are kick/swim (then swim/kick) with boards on the kick part- all FAST
BROKEN 100 IM kick for time- 25 fly kick, 25 free kick, 50 kick on back (breats/free by 25's)- get time & check HR
3 x 150 @ 2:20 swim free desc 1-3 to all out JUICY!
Check HR, then 1:00 rest

Until 6:30p, finish up with...
4 x "Out & Back's" kick w/boards, PARTNER style- go 2 at a time @ :40, forward ss at 10y
1 x 100 also partner style- 75 kick on back (focus on UDK's), then last 25 is swim FROM A DIVE- all RACING YOUR PARTNER
:30 rest between rounds- check HR & let everybody regroup.

Warmdown a bit before you get out. Do an excellent job with your HW tonight & get excited to train outside of doors NEXT WEEK. Have a great day!