Saturday Morning, February 4, 2017- Combined Jr. Gold @ CM

1 x 600- 300 swim freestyle, 300 reverse IM- each 100 is drill/swim/drill/kick by 25's
1:00 rest

4 x 75 @ 1:15- 50 fist free drill br 3, 25 dolphin kick on side
2 x 125 @ 2:15- 75 drill/swim/drill by 25's in 4th best stroke, last 50 kick breast/choice by 25's with boards, desc 1-2
6 x 100 @ 1:35 (1:45), 50 swim free br 5, 50 in 4th best stroke (odd 100's 2nd 50 is swim, even 100's 2nd 50 is kick on back- focus on UDK)
1:00 rest, check HR

3 sets of:
3 x 100 swim free br 3/5 by 50's
3 x 100 swim/kick as follows:
#1- 25 dolphin kick on back, 75 swim free br 3/5/3 by 25's
#2- 25 swim free br 3, 25 kick free on back, 50 swim free br 5/3 by 25's
#3- 50 swim free br 3/5, 25 breast kick on back, 25 swim free br 3
1:00 rest, check HR after each set

All @ :10 rest, re-group after #4 for Test Set
1 x 400 kick- odd 100's with boards (IM), even 100's choice on back
1 x 400 kick- odd 100's IM kick on back, even 100's kick primary stroke with boards
1 x 400 kick- easy/FAST by 25's, odd 100's with boards (choice), even 100's free kick on back
1 x 400 kick on back- 75 IM order by 25's, last 25 of each 100 is from a dive (free) FAST
TEST SET:
1 x 400 kick FAST for time with boards- all freestyle kick
Check HR

Until 10 a.m., work on starts.

Do an excellent job with your HW this weekend- and with drylands. Remind your parents about coffee during drylands (at Harris Teeter). Have a great day!