Saturday Morning, October 28, 2017- Combined Jr. Gold @ CM

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

6 x 150 @ :10 rest
-odds are 100 drill/swim by 25's, 50 kick FAST with boards
-evens are swim/kick on back by 25's (same stroke as previous 150), desc the 50's 1-3
1-2, free;
3-4, primary stroke NO FREE;
5-6, 4th best stroke, NO FREE
Everybody together:
24 x 50 in sets of 4 as follows:
1-2, swim free/NO FREE by 25's @ :55 (1st set) or :50 (rest of the set)
3-4, kick @ :10 rest (all @ 2:00), 2nd 50 is FAST (odd rounds with boards, even rounds on back)
1:00 rest, check HR

3 sets of:
2 x 100 swim free br 3 desc 1-2 @ 1:20 (or @ 1:30)
1 x 100 swim free- except 3rd 25 is kick on back (UDK) @ 1:30 (or @ 1:40)
1 x 100 swim 50 free, kick 50 free on back @ 1:30 (or @ 1:40)
1 x 100 kick on back- except 2nd 25 is swim free br 3 @ 1:30 (or @ 1:40)
2 x 100 swim IM desc 1-2 @ 1:30 (or @ 1:40)
1 x 100 swim primary stroke, except 3rd 25 is kick on back @ 1:40 (or @ 1:50)
1 x 100 swim 50 in primary stroke, 50 kick on back in primary stroke @ 1:40 (or @ 1:50)
1 x 100 kick on back in primary stroke, except 2nd 25 is swim in primary stroke @ 1:40 (or @ 1:50)
1:00 rest after 1st set only- check HR

TEST SET:
8 x 50 kick FAST with boards in primary stroke @ 1:10

With fins, finish up with...
24 x 25 @ :40- "the usual"

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