Sunday, December 18, 2016- Combined Junior Gold @ Ida Lee

1 x 600- 300 swim freestyle, 200 reverse IM drill, 100 kick on back
1:00 rest

4 x 50 drill @ 1:00- free,primary stroke by 25's, thren...

3 sets of:
6 x 100- odds are free swim (3rd 25 kick on back) @ 1:25 (1:40), evens are swim/kick by 50's (UDK), get time & desc 1-3 @ 1:45
1 x 200 kick- 100 on back (UDK to halfway!), 100 with boards (free/primary by 50's)- should be FAST
:30 rest, check HR
MYSTERY SET
1:00 rest between sets, check HR

After 3rd set...
1 x 900- swim free with shnorkel- descend the 300's 1-3 @ :10 rest, middle 300 NO SHNORKEL
1:00 rest

TEST SET- 8 x 50 kick @ 1:00 with boards, all FAST! 4 free, 4 primary stroke NO FREE
Check HR

If there is time, finish up with "over/unders" @ :45

100 easy drill before you get out. Do an excellent job with your HW tonight- make sure you're ready for the week ahead at school. Have a great day!