Tuesday Afternoon, January 28, 2020- 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

8 x 75 @ 1:15-
odds- drill/kick/drill by 25's
evens- 50 swim with FAST TURN/BO, then last 25 skulling
Check HR, then...
1 x 300- 50 choice drilling, 25 kick build to FAST; 25 choice skulling, 50 swim/drill by 25's
Check HR, then...

LONG SWIM-
6 times through:
75 drill-kick-drill (kick is FAST)
75 swim FAST in primary stroke from a dive
75 swim free br3- smooth & strong, big kick on 2nd 25
75 kick FAST for time from a dive, focus on 4 FAST UDK's off each wall
Check HR after 6th time through, then 1:00 rest

Until 6p, finish up with...
300 pull free w/shnorkel & choice equip, get time & desc from round to round (@ 4:30)
4 x 100 swim free at Goal Pace (mile, 1000, 500 by round) @ 1:45
No additional rest between rounds, check HR after 100's

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