Tuesday Afternoon, December 17, 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
With fins:
4 x 50 @ 1:00- choice drill, kick free head out
6 x 25 @ :35- breast pull with free kick, get flat at the end of each stroke
4 x 75 @ 1:15- 25 kick on back arms toward ceiling, 50 choice drill in primary stroke
Check HR, take fins off...
6 x 125 as follows:
odds- 50 breast pull with buoys, 75 drill/drill/kick (build) by 25's @ 2:00
evens- 75 swim IM (NO FREE), 50 pull free with buoys @ 1:45
Check HR, then 1:00 rest
LONG SWIM:
1 x 1800 (3 x 600 continuously)-
1st 600, swim IM by 200's, desc 1-3;
2nd 600is all kick 150 on back/50 with boards (then 100/100, then 50/150)
3rd 600, pull free with shnorkel desc 200's 1-3 (hand touch at 400, okay- get time)
Finish with pace:
3 sets of:
6 x 100's @ 1:45
100 drill-skull by 25's
:30 rest between sets, check HR

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