Tuesday Afternoon, February 18, 2020- PM Jr. Gold @ DS

1 x 600- 300 swim freestyle, 300 reverse IM- each 75 is drill/drill/kick by 25's
1:00 rest

3 x 200 @ :10 rest- 50 fist free drill, 50 choice drill NO FREE
12 x 25 @ :35- 2 drill, 1 swim build, 1 kick FAST UDK to 15y
Check HR, then everybody together...
9 x 75 @ 1:15 by 3's-
1-3, swim 50 free, 25 NO FREE
4-6, swim "slide" IM
7-9, swim/kick/swim by 25's NO FREE
1:00 rest, check HR


12 x 300 as follows:
100- 50 swim FAST TURN/BO; 25 swim DPS; last 25 drill, all @ 2:00
200- 4 x 50 swim at 200 GP @ 1:00, except even rounds @ :50 (2nd 50 is always @ :40)
300's #4, 8 & 12 are swim, desc to something FAST

LONG SWIM-
4 times through:
250 swim free br3, 150 swim IM (2 x 75 desc), 50 swim in primary stroke 200 GP or FASTER

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