Tuesday Afternoon, September 25, 2019- PM Jr. Gold @ DS

1 x 600- 300 swim freestyle, 300 reverse IM- each 100 is drill/kick on back by 50's
1:00 rest

15 x 25 in sets of 3 as follows:
1- 8k&switch free drill- really feel "LONG" on your side, @ :35
2- 3k skull/2 pull breast drill @ :35
3- kick on stomach @ :25- FAST UDK to halfway, then breast kick to the end
Check HR after #15, then 25 easy choice skulling

4 x 200 as follows:
3 x 25 @ :10 rest- odds are drill, #2 is FAST kick on back, halfway UDK then choice
125 swim/kick by 25's- the swim 25's are build to FAST TURN/BO, evens are kick FAST on back
All @ 4:00, go odds primary stroke, evens choice
Check HR, then 1:00 rest after #4

Jr. Gold:
LONG SWIM-
6 times through
150 swim free desc the 3 x 50's to something juicy
100 swim IM- NO FREE, go last 25 in primary stroke
Go to a hand touch & check time after 100 IM, grab board then...
50 kick FAST for time with boards
No rest between rounds of 300's
Check HR after 6th time through


Until 6p...
Finish up with:
 3 rounds of 
4 x 100 swim at free Goal Pace @ 1:45
2 x 50 kick FAST/drill by 25's @ 1:00
No rest between sets, check HR after last 100 pace.

Warmdown a bit before you get out. Please remind your parents about the meeting tonight at 6:30p, right here at the D (up in the stands). Do an excellent job with your HW and get excited for Filthy Kicking Wednesday tomorrow morning. Have a great day!