Saturday Morning, November 25, 2017- Combined Jr. Gold @ CM

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

3 sets of:
2 x 100 @ 1:45- 50 catchup free drill, 50 choice drill in primary stroke NO FREE
2 x 75 @ 1:20 (gets :05 faster by round)- 25 swim primary stroke (build), 50 kick on back/boards by 25's- focus on UDK & hustle to make the interval!
No rest between sets, check HR after 3rd set
1:00 rest

3 x 100 swim free br 3 @ 1:15 (or @ 1:25 or 1:30), except #2  is swim IM @ 1:30
1 x 50 kick FAST with boards @ 1:00

3 x 100 swim as above, except #1&3 are swim IM
1 x 50 kick FAST with boards @ 1:00

6 x 100 swim- odds are free @ above intervals, evens are swim IM  @ above intervals
1 x 50 kick FAST with boards
1:00 rest, check HR
3 x 300 swim free with shnorkels desc 1-3 @ 5:00 to all out FAST
1:00 rest

TEST SET: 3 x 350 swim IM @ 5:30 desc 1-3 to all out FAST
1:00 rest

With fins, finish up with...
12 x 100 swim desc 1-3's @ 1:45 odd rounds free, even rounds NO FREE (can be kick)

100 easy drill before you get out. Do an excellent job with your HW this weekend, and with drylands today. Tomorrow night at 6 p.m. at Ida Lee. Have a great day!