Saturday Morning, January 28, 2017- Combined Jr. Gold @ CM

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

2 sets of:
2 x 125 @ 2:15- 50 fist free drill br 3, 75 kick/drill/kick by 25's in primary stroke
3 x 75 @ 1:20- all swim, 25 free br 3, 50 in primary stroke
After 2nd set, check HR, then continue right into...
18 x 25 in 3 sets of 6:
1-3 @ :35, fly pull with free kick- lift & drop chin to breathe before hands come back around
4-6, @ :30- swim fly descend 1-3 to FAST, focus on UDK past the flags
1:00 rest, check HR

3 sets of:
3 x 100 swim @ 1:45 (1:55 if needed)- 25 swim fly, 75 swim backstroke
2 x 150 swim fly/back by 25's descend 1-2 @ 3:00 to FAST
3 x 100 swim @ 1:35 (@ 1:45 if needed- 25 swim in primary stroke NO FREE, 75 swim free br 3
2 x 150 swim/kick by 25's in primary stroke @ 3:15, descend 1-2 to FAST
 1:00 rest between sets, check HR

Until 10 a.m., finish up with...
4 x 25's kick as follows:
1-3 @ :40, 15 yards FAST choice, 10 yards easy breaststroke
#4 @ :25 all FAST in primary stroke
odd rounds of 4 are with boards
even rounds of 4 are on back- focus on FAST UDK.

100 easy drill before you get out. REMEMBER, no drylands today, no workout tomorrow night. Regular workout schedule resumes on Monday. Do a great job with your HW this weekend. Have a great day!