Monday Afternoon, March 2, 2020- PM Jr. Gold @ DS

1 x 600- 300 swim freestyle, 300 reverse IM- go drill/kick on back by 25's
1:00 rest

16 x 75 in sets of 4-
1-4, 50 choice drill NO FREE, 25 kick TOMBSTONE style with boards @ 1:20
5-8, 25 choice drill in primary stroke (can be free), 50 kick on back, focus on 4 UDK's, @ 1:20
9-12, all kick, 25 dolph kick with boards, 50 choice on back easy/FAST @ 1:20
13-16, 50 swim/drill by 25's in primary stroke, build to FAST TURN/BO, then last 25 sprint kick with boards in primary stroke @ 1:15
:30 rest, check HR, then...

3 rounds of:
1 x 100 @ 1:30- 25 breast kick wboards build, 75 swim free br3- smooth & strong here, good hip rotation
1 x 100 @ 1:30- 75 swim IM, last 25 kick free with boards FAST
1 x 200 kick- 100 IM with boards, 100 choice on back, focus on 4 UDK's, get time & desc 1-3
Check HR after each 200, :20 rest, then...
1 x 150 swim in primary stroke, desc the 3 x 50's from 200 set up to FAST
Check HR again, :30 rest, then...
6 x 25 kick with boards, odds are 15/10 @ :35, evens are all FAST @ :20
1:00 rest between sets

4 sets of (may only get one set)...
1* x 75 kick FAST for time @ 1:30 with boards
4 x 225 @ 2:50 (DISTANCE) or @ 3:10 (Jr. Gold/Seniors- go 2)- swim free desc, except #3 (#2 for Jr.G & Sr's) is 75 choice NO FREE/75 swim strong free/75 choice NO FREE
*in 2nd set, go 3 x 75; in 3rd set, go 5 x 75, and in 4th set go 7 x 75 kick FAST @ 1:30
No rest between sets, check HR when you can.

Do an excellent job with your HW tonight, get excited for our March meets. Have a great day!