Saturday Morning, October 22, 2017- Combined Jr. Gold @ CM

1 x 600- 300 swim freestyle, 200 reverse IM drill, 100 kick on back
1:00 rest

3 x 150 @ :10 rest- 100 skulling/fly drill by 25's (blow it out the back drill), last 50 kick (desc 1-3)
1:00 rest, put fins on

With fins, 3 sets of:
6 x 25- odds are drill @ :35 (different by round), evens are kick FAST on back @ :20
4 x 25 swim fly, 1&2 build @ :35; 3- all FAST @ :20; 4- all kick on back @ :20
:30 rest between sets, check HR
Take fins off after 3rd set

3 sets of:
4 x 50 swim fly/free (br3) @ :55 (desc); gets :05 faster by round
2 x 100 swim/kick by 50's @ 1:30 (or 1:40 or 1:45), desc 1-2 free
4 x 25 swim fly FAST @ :40, get times & add together for 100 yard total (should be faster than 100 Fly goal time)
No rest between sets. Check HR after each round.

6 x 50 swim free/fist drill by 25's @ 1:00- feel water on forearms
TEST SET:
1 x 2000 swim free for time (1650 for Lane 1)

With shnorkels, finish up with:
50's swim free with choice toys, 3 @ :50/1 @ :40, 3 @ :50/1 @ :35 until 10 a.m.

100 easy drill before you get out. Do an excellent job with your HW this weekend and with drylands. Have a great day!