Sunday, October 2, 2016- Junior Gold at Ida Lee

1 x 600- 300 swim freestyle, 300 reverse IM- each 100 is drill/kick by 50's
1:00 rest

With fins:
6 x 25 fly pull with free kick drill @ :35
2 x 100 @ 1:50- 50 fly kick on side (UDK!), 50 "blow it out the back" drill
18 x 25 as follows:
1- ra only fly drill @ :35
2- la only fly drill @ :35
3- swim fly FAST @ :20
1:00 rest, check HR & take off fins.

All in primary stroke, NO FREE:
1 x 100 drill/kick by 50's @ 1:45 (Lanes 1 & 2 @ 2:00)- kick on single 100 drill/kick can be with boards.
1 x 100 swim/kick by 50's @ 1:30 (Lanes 1 & 2 @ 1:40)
1 x 100 drill/kick by 50's @ 1:45 (2:00 for Lanes 1 & 2)
2 x 100 swim/kick  by 50's @ 1:40, desc 1-2 (1:50 for Lanes 1 & 2)
1 x 100 drill/kick by 50's @ 1:45 (2:00- 1 & 2)
3 x 100 swim/kick by 50's @ 1:50, desc 1-3 to FAST ((Lanes 1 & 2 @ 2:00)
:30 rest, check HR, then get shnorkels for...

1 x 900 swim free with shnorkels, descend the 300's 1-3 to something juicy! (Lanes 1 & 2, go 1 x 600, descend the 200's 1-3 to juicy!)
1:00 rest, check HR

Finish up with, until 7:30 p.m.,
2 x 75 kick with boards desc 1-2 to all out FAST (target your 100 scy free best time) @ 1:30
1 x 75 @ 1:15- 25 kick with boards (can be free), 50 swim in primary stroke NO FREE (#3) or 4th best stroke NO FREE (#6)

100 easy drill at 7:30 p.m. before you get out. Make sure you're ready for the week ahead at school & get excited to race this coming weekend. Have a great day!