Saturday, October 1, 2016- Junior Gold at CM

1 x 600- 300 swim freestyle, 300 reverse IM- each 100 is kick/drill/swim/drill by 25's
1:00 rest

5* x 150 @ :10 rest as follows:
25 ra2 la2 free drill
50 kick on back (UDK!) negative split
75 drill/drill/swim build to FAST by 25's
*1st & 3rd 150's can be all free
2nd & 5th 150's are primary stroke NO FREE
4th 150 is in 4th best stroke NO FREE
1:00 rest, check HR

4 sets of:
1 x 125 IM- 75 swim IM, 50 kick on back (UDK!)- kick is breast/free by 25's @ 1:50 (2:10)
1 x 175 swim free br3 or back (UDK!) @ 2:10 (2:30)- go 100 smooth & strong, 75 giddyup!
No rest between sets, check HR after 4th set.

Everybody together...
24 x 50 kick @ 1:00- 1 easy choice, 1 FAST- keep track of your times!
Go 6 x 50 on back, 6 x 50 with boards- one kick for all 6
1:00 rest after #24, check HR

TEST SET: 1 x 400 kick FAST for time, get your time!
Check HR

Until 10 a.m., finish up with...
150 swim free with shnorkel (desc 50's 1-3), 50 choice skulling (WITH SHNORKEL!)

100 easy drill before you get out. Do an excellent job with drylands & your HW today, get excited for the meet next weekend. Have a great day!