Tuesday Afternoon, October 15, 2019- PM Jr. Gold @ DS

1 x 600- 300 swim freestyle, 300 reverse IM- each 100 is drill/drill/swim/kick by 25's
1:00 rest
3 sets of:
4 x 25 @ :30, breast pull with free kick drill (except, #4 is swim breast build)
4 x 25 kick on back @ :40- FAST UDK on back to halfway, then choice kick to the end
4 x 25 choice drill in primary stroke NO FREE @ :40 (except #4 is swim build)
4 x 25 kick w/boards all FAST free @ :30
1 x 100 swim/kick on back in primary stroke by 50's, get time & desc 1-3 @ 1:50
No rest between sets, check HR after 3rd set, get water.
LONG SWIM-
4 times through:
100 kick on back- build to FAST backstroke turns & breakouts (4 UDK's), choice kick @ surface
100 backstroke- 50 swim (build to FAST turn & hold speed on 2nd 25), 25 kick FAST, 25 drill
100 breaststroke- as above (build into turn, FAST on 2nd 25, then 3rd 25 kick FAST, 25 drill)
100 IM kick FAST with boards
Check HR after 4th time through, then get water & wait for your teammates to finish.
After everybody has finished, start as a group with the following:
20 x 100 @ 1:45 swim-
odds- swim at freestyle pace (pick mile, 1000 or 500, same pace throughout)
evens- swim 75 IM, last 25 kick free on back; descend these 1-10, be deliberate to start, tough on the end

Warmdown a bit before you get out. Do an excellent job with your HW tonight & get excited for workout tomorrow morning- it'll be a FILTHY KICKING WEDNESDAY. Be sure to thank Kristy for the workout this afternoon & have a great day!