Tuesday Afternoon, October 22, 2019- PM Jr. Gold @ DS

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

1 x 150 primary stroke (can be free) @ 3:00- 50 drill, 25 kick (build), 50 drill, 25 skulling
6 x 25 swim, same stroke as 150, @ :35- odds smooth dps, evens build to 200 set-up
1 x 150- as above, @ 2:45
6 x 50- odds @ :40 swim free br3 or 4/2 (FAST TURN), evens swim/kick by 25's desc 1-3 @ :50
1 x 150 @ 2:45- as above
6 x 75 as follows:
odds- swim 50 free, 25 kick on back (4 UDK's!) @ 1:10 (FAST TURNS)
evens- swim build/drill/swim FAST by 25's in primary stroke @ 1:20
:30 rest, check HR, then everybody together...
8 x 50 kick with boards- odds, IM order by 25's @ :55, evens are choice @ :45 (hustle here!)
Check HR again, 1:00 rest

LONG SWIM-

6 times through:
100 swim free br3 or 4/2, desc 1-3's
100 swim IM- smooth & strong, FAST TURNS
200 kick FAST (100 IM on back, 100 in primary stroke with boards)
Check HR after 6th time through

If there is time, we'll finish with 100's swim freestyle at Goal Pace @ 1:45

Warmdown a bit before you get out. Do an excellent job with your HW tonight & get excited for tomorrow morning. Have a great day!