Sunday, November 6, 2016- Combined Junior Gold @ Ida Lee

1 x 600- 300 swim freestyle, 300 reverse IM- 3 x 100 reverse IM's, odd 100's are drill, #2 is IM kick on back
1:00 rest

Makeup from Saturday-
With fins, 20 x 25 @ :40- "the usual."

2 sets of:

1 x 150 drill choice/skulling by 25's
:20 rest
6 x 25 kick with boards @ :45- each 25 is 1/2 breaststroke 1/2 choice kick
odds- build; even 25's are all FAST
1 x 150 drill/swim choice by 25's (drill & swim are same stroke for each 50)
:20 rest
6 x 25 kick on back @ :35- each 25 is 1/2 dolphin kick underwater, then 1/2 choice kick
odds- build; even 25's are all FAST
1 x 150 swim/kick on back by 25's in 4th best stroke
:20 rest
6 x 25 kick choice with boards-
odds are 1/2 FAST 1/2 easy @ :40
evens are all FAST @ :20
1:00 rest after each set, check HR
After 2nd set, continue right into...
3 x 200 all kick (100 on back, 100 with boards) @ 3:40, desc 1-3
3 x 200 swim/kick with boards by 100's in primary stroke (can be free), desc 1-3 @ 3:40
1:00 rest, check HR

100 easy drill before you get out. Make sure you're ready for the week ahead at school, and get excited to race at the November meets. Have a great day!