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

1 x 600- 300 swim freestyle, 300 reverse IM- each 75 is kick/drill/drill
1:00 rest

4 x 50 breast pull with free kick/choice drill in primary stroke (can be free) @ 1:00
6 x 25 @ :35- odds kick 1/2 FAST 1/2 easy on back (UDK), evens swim build in primary stroke NO FREE
 9 x 100 in 3 sets of 3 as follows:
1- 25 swim breast (build), 75 swim free br 3/5/7/ by 25's @ 1:30
2- swim/kick by 25's in primary stroke (1st round free OKAY, 2nd/3rd set NO FREE) @ 1:30
3- all kick on back (UDK!) @ 1:30
1:00 rest, check HR

6 sets of:
2 x 100 kick @ 1:45, desc 1-2 (#2 is FAST)
BROKEN 75: 25 swim FAST in primary stroke, :10 rest, 50 kick FAST, all @ 2:00
In even sets, go 2 BROKEN 75's
No rest between sets, check HR after 75


TEST SET:
8 x 50 kick all out FAST for time @ 1:00

Finish up with:
250 swim free br 3, middle 50 br 7 @ 3:20
6 x 50 swim free with shnorkel @ :45 (2nd set @ :40, 3rd set @ :35)

100 easy drill before you get out. Do an excellent job with your HW this weekend & get excited to race next weekend. Have a great day!