Saturday, November 4, 2017- Combined Jr. Gold @ Claude Moore

1 x 600- 300 swim freestyle, 300 reverse IM- each 100 is drill/kick by 50's
1:00 rest

3 sets of:
2 x 125 @ 2:10- 50 fist free br 3, 75 drill/drill/kick choice in primary stroke NO FREE (4 UDK's on the kick)
3 x 100 @ 1:45- 25 swim (build to FAST turn)/25 drill- all in primary stroke, then 50 kick with boards- also primary stroke; descend the 50 kick with boards 1-3, FAST on #3
6 x 75 as follows:
odds- swim 50 free br 3, 25 primary stroke (NO FREE) @ 1:10;
evens- 50 swim in primary stroke (NO FREE), 25 kick on back @ 1:20, desc 1-3 to FAST
1:00 rest after each round, check HR after.
After 3rd set, take 1:00 rest (check HR), then continue right into...
1 x 600 as follows-
odd 100's- 75 swim IM order by 25's, last 25 swim (build) primary stroke NO FREE, from a DIVE
evens 100's- 75 kick on back choice, desc the 3 x 25 to FAST, focusing on the 4 UDK's off each wall, then last 25 is swim primary stroke from a dive, FAST
1:00 rest, check HR

6 sets of:
3 x 100 swim 50 free br 3, 50 4th best stroke NO FREE @ 1:30 (or @ 1:40); except, 2nd 100 is swim IM on same interval- last 25 is kick free on back (4 UDK's)
1 x 50 kick FAST for time with boards @ 1:10- get time and add up for 300 total; the kick is choice, but all 6 x 50 should be the same kick
No rest between sets, check HR after each set.

MYSTERY SET- get ready

If there is time...
With fins, 24 x 25 @ :40- the usual, in sets of 4 (odd sets of 4 are free, even sets of 4 are NO FREE)

100 easy drill before you get out. Do an excellent job with drylands today, and offer to help your parents around the house. Have a great day!