Thursday Afternoon, October 10, 2019- PM Jr. Gold @ DS

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

3 x 300 as follows:

2 x 50 kick on back @ 1:00, desc 1-2 to FAST, focus on 4 UDK's off each wall

1 x 100 drill choice (NO FREE in 2nd & 3rd 250), except 3rd 25 is swim build to FAST, @ 1:45
2 x 50 kick with boards @ :10 rest, all FAST, same kick as 100 drill above (all @ 2:15)
No extra rest between 250's. Check HR after each round, then :30 extra rest before...
18 x 50 in sets of 6-
1-2, swim/kick on back in 4th best stroke (NO FREE) @ :55, desc 1-2
#3- all kick on back with 4 explosive UDK's, @ :50
4-6, all kick with boards @ :50, last round @ :45
No rest between rounds of 6, check HR after #18, then get water

Jr. Gold-
6 rounds of:
7 x 50- odds, swim/kick choice @ :55; evens swim neg split NO FREE @ :45, focus on 4 UDK's
1 x 250 swim free, back or IM (100 free on end) @ 3:30, make the interval or change strokes; desc 1-3's (2x)
1 x 100 swim/kick with boards by 50's FAST for time in primary stroke, NO FREE, @ 1:50
No extra rest between sets, except 1:00 rest after 3rd set
NOTES: the 50's aren't hard, do a great job with them in each round; the 250's are desc 1-3 & 4-6, swim them that way and don't get sloppy with the UDK's; the 100 swim/kick is always FAST, make it FAST. Lastly, don't disappear after the 3rd set when you get a 1:00 rest- get some water, shake out your legs and get ready for the last 3 rounds.

Warmdown a bit before you get out. Thank Kristy for her time today and do a great jib with your HW. Have a great day!