Monday, October 9, 2017- Combined Jr. Gold @ Ida Lee

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

16 x 75 @ 1:20 in sets of 4:
1-2, 50 fist free br 3, 25 choice drill NO FREE
3-4, 50 swim, 25 kick with boards (same stroke as 25 drill above)
1-4, can be all free;
5-8 primary stroke (NO FREE)
9-12 choice, NO FREE
13-16 breaststroke
1:00 rest after #16, check HR

4 sets of:
6 x 25 kick with boards- odds are 15/10 @ :40, evens are all FAST @ :25
2 x 75 kick on back descend 1-2 @ 1:30, #2 should be FAST
1 x 200* kick with boards IM order by 50's- make interval (3:30)
*in 1st set, go 50 FAST, 150 moderate (make interval); in 2nd set, 100/100; 3rd set, 150/50; and in 4th set, all FAST for time
After 4th set...
300 easy drill (50)/skulling (25)
1:00 rest, check HR

 Until 7:15 a.m., finish up with...
2 x 100 swim free br 3/5 by 50's @ (tight interval)- can be pull in even rounds with toys, but make the interval!
1 x 50 swim NO FREE @ :40
1 x 50 kick on back- 4 UDK's off each wall @ 1:00
No rest between sets, check HR at 7:15 a.m.

100 easy drill before you get out, change quickly & get excited for BREAKFAST! Do some schoolwork today and thank your parents for getting you to workout this morning. Have a great day!