Sunday, November 12, 2017- Combined Jr. Gold @ Ida Lee

1 x 600- 300 swim freestyle, 300 reverse IM- each 100 is drill/swim/drill/dolphin kick on your side (face the clock), by 25's
1:00 rest

6 x 25 @ 1:00- 25 ra2 la2 free drill, 25 choice breaststroke drill
4 x 100 @ 1:45- 50 swim free/fist free by 25's- br 3 throughout, count strokes; 2nd 50 is breaststroke: 2k1p drill, then swim build to FAST by 25's
18 x 50 in sets of 6 as follows:
1-3, swim breaststroke/freestyle by 25's @ :50 or :55 (gets :05 faster by round, down to :40 or :45)
4-6, kick breast free by 25's with boards @ :55 or 1:00 (gets :05 faster by round as well); middle round on back, focus on UDK
Repeat three times, no rest between 1st & 2nd set; check HR after 2nd set, then everybody start the third set together.
Check HR again after 3rd set.

6 x 75 @ 1:20, drill/swim/drill by 25's in primary stroke NO FREE, build the swim (2nd 25)
1:00 rest, get fins

With fins:
18 x 75 @ 1:40, descend 1-3's to all out FAST (1-3 primary stroke; 4-6 free br 3 or 4/2; 7-9 kick on back)

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. Please remind your parents about COFFEE ON TUESDAY NIGHT WHILE YOU'RE AT DRYLANDS. Have a great day!