Sunday, November 5, 2017- Combined Jr. Gold @ Ida Lee

1 x 600- 300 swim freestyle, 200 reverse IM drill, 100 kick on back
1:00 rest

3 sets of:
2 x 150 drill choice in primary stroke NO FREE/kick on back by 25's @ 3:00- focus on UDK's
4 x "out & backs" in primary stroke (same stroke as 150's above)- swim to 15 yards, forward ss, then kick back to the wall- @ :45
1 x 100 swim/kick with boards in primary stroke (same stroke as 150's above) @ 1:45- get time & descend 1-3, #3 should be juicy!
No rest between sets, check HR after 3rd set.

6 x 50 are swim free/NO FREE by 25's @ :50 (Lane 1 @ :55)
6 x 50 are swim NO FREE/kick on back by 25's @ :50 (Lane 1 @ :55)
1:00 rest, check HR, then...
6 x 50 are kick FAST with boards @ :50 (Lane 1 @ :55)
1:00 rest, check HR again, then...
1 x 600 as follows:
50 kick breast/dolphin kick by 25's with boards
25 kick free on back (4 UDK's off the wall)
25 swim in primary stroke FROM A DIVE, build to FAST
All 6 x 100's are the same; descend the 100's 1-2
1:00 rest, check HR

With fins, until 7:30, finish up with...
4 x 25 @ :40 ("the usual")- 1) 1/2 FAST 1/2 drill; 2) swim build to FAST; 3) all drill; 4) all FAST
1 x 50 swim/kick on back FAST for time @ 1:00
Go odd rounds free, even rounds alternate between primary stroke and 4th best stroke

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. I'm looking forward to seeing everybody this week, have a great night!