Monday Afternoon, January 13, 2020- PM Jr. Gold @ DS

1 x 600- 300 swim freestyle, 300 reverse IM drill- go kick/drill by 50's
1:00 rest

4 x 75 @ 1:20- 50 fist free drill, 25 breast kick on back- keep knees at surface
6 x 50 @ 1:00- odds ra2 la2 free drill, evens choice drill NO FREE
2 x 300 @ :20 rest- 50 swim FAST TURN/BO, 25 kick (build)- descend the 75's 1-4 (1st 300 is free, 2nd 300 is NO FREE
1:00 rest, check HR

Anybody who swam at the meet this weekend: 30/20/10, all @ 2:00 rest

Everybody else:
3 sets of:
4 x "out & backs" @ :35 kick- all FAST, forward ss at midpool, all UDK (2nd set can be w/boards)
2 x 75 kick on back desc 1-2 @ 1:15, focus on 4 small FAST UDK's off each wall
2 x 50 kick FAST for time with boards @ 1:00 (@ :50 in 2nd set, @ :40 in 3rd set)
No rest between sets, check HR after 2nd 75
1:00 rest after 3rd round

6 x 75 @ 1:10, odds swim IM (desc 1-3), evens are kick on back
1 x 600 swim choice, desc 200's 1-3 to something juicy
:30 rest, check HR
4 x 125 @ 2:00 (2:10 Jr.G/Sr's- okay)- 75 swim NO FREE, 50 kick desc 1-4
1 x 750 swim choice, desc 250's 1-3 to something FAST
1:00 rest, check HR
8 x 100 swim free @ 1:10 (1:15 or 1:20, okay)- odds cruise with FAST TURNS, evens 75 swim/25 kick
2 x 300 swim IM (75's IM desc 1-4 @ #1; 3 x 100 last 25 kick on #2), desc 1-2
1:00 rest

With fins:
9 x 150 swim desc 1-3 @ 2:20 (free/primary/IM by 3's); extra round kick if there is time

Warmdown a bit before you get out. Do an excellent job with your HW tonight and get excited to race this weekend. Have a great day!