Sunday Evening, September 17, 2017- Combined Jr. Gold @ Ida Lee

1 x 600- 300 swim freestyle, 300 reverse IM- each 75 is drill/drill/kick on back by 25's
1:00 rest

With fins:
20 x 25 in sets of 5 as follows:
1-2, breast pull with free kick- focus on fast hands back to the front, getting flat at the end of each stroke; @ :40
3-4, choice drill- NO FREE, @ :40
#5- FAST kick on back @ :20, at least 4 UDK's off the wall
:30 rest after #20, check HR then take fins off & continue right into...
1 x 300 breaststroke as follows: 25 breast kick on back, 50 choice breast drill, last 25 swim breast FROM A DIVE, build to FAST
1:00 rest, check HR again.

18 x 100 in sets of 6 as follows:
1&2-  swim freestyle, except 3rd 25 is swim breaststroke build to FAST @ 1:30
3&4- kick on back free, except 3rd 25 is breast kick on back, @ 1:50; at least 4 UDK's off each wall
5&6- kick with boards, 50 choice 50 breast kick- desc 1-2, #2 should be juicy!
No rest between sets of 6.

With fins, until 7:30...
75's swim desc 1-3's @ 1:40 (free, primary, kick on back by 3's); 3rd 75 in each set should be all out smoking FAST.

100 easy drill before you get out. Do an excellent job on your HW tonight, make sure you're ready for the week ahead at school. Have a great day!