Tuesday Afternoon, October 29, 2019- PM Jr. Gold @ DS

1 x 600- 300 swim freestyle, 300 reverse IM- each 100 is 25 kick on back, 50 drill, 25 kick on stomach
1:00 rest

4 x 75 @ 1:20- 50 fist free drill br3, 25 choice drill NO FREE
3 x 100 @ 1:45- 25 kick on back build to FAST turn, 75 drill/swim/drill by 25's (FAST turn)
2 x 200- 50 swim, 50 kick, desc 100's 1-2 (in primary stroke) @ 3:30
8 x 25 as follows:
odds- swim build to 200 set up @ :40
evens- swim 15y FAST 10y drill @ :25
Check HR, then 1:00 rest

LONG SWIM:
5 times through...
200 IM- 25 fly, 50 back, 50 breast, 25 free, 50 kick free FAST
200 primary stroke (50 sw/25 dr/50 sw/25 dr/50 sw), desc 50's swim: neg split, 200 setup, FAST
No rest between rounds, check HR after 5th round, then 1:00 rest
After everybody has finished, everybody together:
3x-
1 x 300 pull free (get time, desc) @ 5:00
4 x 100 swim free at Goal Pace (mile/1000/500 by round) @ 1:30/1:40/1:50 by round)
Check HR after each round

If there is time, 24 x 25 with fins, "the usual"

Warmdown a bit before you get out. Do an excellent job with your HW tonight & remind your parents about coffee on Saturday Morning. Have a great day!