Sunday, January 1, 2017- Combined Junior Gold at Claude Moore

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

2 x 200 @ :10 rest- 50 choice free drill, 50 blow it out the back fly drill
:30 rest, check HR & put fins on
With fins:
4 x 50 @ 1:00- fly pull with free kick, dolph kick on side (UDK to halfway)
6 x 25 @ :35- odds are ra only fly drill, evens are la only fly drill (breathe to the front, every stroke, with opposite arm at your side
:30 rest, take fins off & check HR again
3 sets of:
3 x 50 swim /kick free by 25's @ :45 (Lane 1 @ :50)
2 x 50 swim fly/free by 25's @ :40
1 x 50 kick choice on back @ :40- focus on the UDK's
1:00 rest after 1st set, check HR

3 sets of:
 2 x 125 swim free with shnorkel @ 1:40
 1 x 125 swim free br  3 @ 1:25 (NO SHNORKEL)
 1 x 175- 100 kick IM order on back, 75 swim IM (NO FREE) @ 2:45
1 x 250 swim free with shnorkel FAST for time
1:00 rest between sets, check HR

With fins, finish up with...
9 x 150 swim descend 1-3 @ 2:40, #3 in each round is juicy.
1-3, free
4-6, primary stroke or IM
7-9, you guessed it- KICK with boards

100 easy drill before you get out. Regular schedule resumes tomorrow, get excited for the last couple of months of SCY. Have a great day!