Sunday, February 26, 2017- Combined Jr. Gold @ Ida Lee

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

With fins:
6 x 25 fly pull with free kick @ :35
4 x 50 @ 1:00- 25 ra fly, 25 la fly drill- breathe to the front & breathe every stroke
4 x 75 @ 1:15- 25 3 kicks 1 pull fly drill, 25 swim fly build to FAST, 25 kick free on back with arms towards ceiling, (UDK to halfway)
1:00 rest, check HR & take off fins.

2 x 125 @ 2:10- 50 swim free build br 3, 75 drill/swim (build)/drill by 25's in primary stroke NO FREE
4 x 75 @ 1:15- 25 kick FAST, 50 swim neg split in primary stroke NO FREE
:30 rest, check HR, then...

12 x 150 as follows:
odds- swim free br 3/5/3 by 50's @ 1:50 (2:00 or 2:10)
evens- swim/kick by 25's in primary stroke NO FREE, descend 50's 1-3 to something juicy @ 2:30
1:00 rest after #12, check HR

With fins, finish up with...
24 x 25 in sets of 4 @ :40- the usual, change strokes after each set of 4 (odd sets free, even sets NO FREE)

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!