Juniors workout #1201

1. Begin with 300 yd warmup:Focus on distance per stroke and stretch.Vary strokes by 25 or 50.              2.  3 x 75 free  ( swim 25, Catch up 25,Swim 25) .                                                                                  3.   4 x 100 RIMO (rev. IM order) middle 50 drill  10 sec rest between rounds.                                     4.  3 x 50 One arm free  ,switch by 25   Dead arm drill -breathing ONLY to opposite side !                    5.   10 x 100  Free,Stroke (by IM order)  last 2 choice .                                                                           6.   2 x 100  Backstroke Sargeant Catch up drill .                                                                                     7.   2 x 150 UNDERWATER FLIPTURNS -No breathing in or out of the walls and this should verify it ! Dive at or before flags and do an underwater flip turn then take first breath after flags.                                8.    Optional set if time : 16 x 25 IM order                                                                                              9. Choice Kick  200 yards- no boards super streamlines !!