Thursday Afternoon, January 2, 2020- PM Jr. Gold @ DS

1 x 600- 300 swim freestyle, 300 reverse IM- each 100 is reverse IM drill
1:00 rest

With fins:
4 x 75 @ 1:15- 50 choice drill, 25 kick on back with arms toward ceiling
6 x 50 @ 1:00- UDK/choice drill in primary stroke by 25's, NO FREE on 2nd 25
15 x 25 as follows:
1&2- breast pull free kick drill @ :35
4&5- sit&spin back drill @ :35
#5- FAST UDK @ :15
Check HR after #15, then fins off

One time through, :30 rest after the freestyle 100's (125):
6 x 75 swim 25 fly/50 back @ 1:15 (3&6 @ 1:05)
4 x 100 swim free br3 @ 1:20, except #3 is a 125 @ 1:35

12 x 50 swim back/breast by 50's-
1-4 @ :50
5-12, odds @ :50 & evens @ :40, except #10 is all swim free br3
4  x 100 swim free br3 @ 1:15, except #3 is a 125 @ 1:30

8 x 75 swim 50 breast/25 free @ 1:15
6 x 100 swim free, odds cruise @ 1:20, evens @ 1:10, except #4 is 125 @ 1:25
1:00 rest here, check HR

Until 6:00p...
6 x 100's swim free at goal pace (pick mile/1000/500) @ 1:40
150 drill/skulling after each round

Warmdown a bit before you get out & get excited for 2020!