Saturday Morning, April 1, 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 50 catchup free drill @ 1:00- fast feet, slow hands
4 x 50 choice drill NO FREE/choice kick on back by 25's @ 1:00
4 x 75 @ 1:20- 25 kick free head out,  50 2 kicks 1 pull breast drill
8 x 25 drill @ :35, odds are sit & spin back drill, evens are choice drill in 4th best stroke, NO FREE
8 x 100 @ 1:40
odds- swim IM, except last 25 is kick free on back with arms toward the ceiling
evens- on back all kick, 4 FAST UDK's off each wall
1:00 rest, check HR

24 x 75 kick as follows:
1-2 on back @ 1:20 desc 1-2 to something juicy
#3- all kick FAST with boards, will be different from round to round, @ 1:30
1:00 rest after #24, check HR

Finish up with...
1 x 900 swim free with shnorkels, descend the 300's 1-3 to what you can (hand touch at the 600 to get time for the last 300)
Check HR

Until 10 a.m., thanks to Sammy winning the 500 Free at 14&U NCSA's....
Sharks & Minnows

100 easy drill before you get out. Do an excellent job with your HW this weekend, and with drylands today. Tomorrow night at Ida Lee, 6-7:30 p.m. Have a great day!