PM Jr. Gold- do the workout from this morning, but instead of going "3 sets of the 150/175" set, go just one set (@ 2:10); then continue on to the 50's @ Goal Pace (3 @ 1:00, then 3 @ :10 rest)
Sr. Gold-
1 x 600- 300/300
1:00 rest
16 x 75 @ 1:30 as follows:
odds are drill/kick/drill by 25's- the 2nd 25 is FAST
evens are swim-drill-swim by 25's, all 25's swim are FAST; last 25 swim is from a DIVE!
Go 8 x 75 primary stroke and then 2nd round of 8 x 75 your choice (but all one stroke)
1;00 rest, check HR
Until it's time for drylands...
Go 250's @ :20 rest as follows:
200 pull w/choice equipment, desc this 200 1-3's
50 drill
Warmdown a bit before you get out. Do an excellent job with your HW tonight- and with drylands. Have a great day!
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