Sunday, October 1, 2017- Combined Jr. Gold @ Ida Lee

1 x 600- 300 swim freestyle, 300 reverse IM- each 100 is drill/drill/kick on back/skulling by 25's
1:00 rest

4 x 50 @ 1:00- 25 sit & spin drill (1/2 drill, 1/2 swim), then 25 6ks drill
4 x 125 @ 2:15- 50 catchup free, 25 ra back, 25 la back, 25 swim backstroke build
4 x 75 @ 1:20- 50 swim backstroke, 25 breast kick with boards desc 1-4
1:00 rest, check HR

20 x 75 as follows:
1-2, swim backstroke @ 1:20 desc 1-2 to something juicy
#3- kick FAST with boards free/dolphin/free by 25's @ 1:20
4-5, swim backstroke @ 1:20- descend 1-2, #2 is FAST
#6- drill/breast kick on back/drill by 25's @ 1:30
7-8, swim backstroke, make the interval @ 1:05 or @ 1:15
#9 @ 1:30- 25 choice drill, 50 FAST breast kick with boards
10-11, swim 50 back, 25 breast @ 1:05 or 1:15
#12- 50 kick on back (4 UDK's), 25 FAST dolph kick with boards @ 1:15
13-14, 50 swim back, 25 swim breaststroke desc 1-2 @ 1:20, #2 is FAST
 #15- IM kick with boards FAST @ 1:20
16-17, swim back/breast/free by 25's @ 1:05 or 1:15, desc 1-2 if you can
18- kick FAST IM order by 25's- 3 x 25 @ :10 rest, all @ 2:00
19-20, swim back desc 1-2 @ 1:40
1:00 rest, check HR

1 x 600 swim free with shnorkel, descend the 200's 1-3 to what you can
Check HR

Until 7:30, with fins- finish up with...
9 x 150 swim/kick descend 1-3's @ 2:40- 100 swim, 50 dolph kick with boards

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