Saturday Morning, December 2, 2017- Combined Jr. Gold going to SportFair

1 x 600- 300 swim free, 200 reverse IM drill, 100 kick on back (UDK past flags)
1:00 rest

3 sets of:
3 x 75 @ 1:20- 50 6kicks/3strokes free drill, last 25 is choice drill in 4th best stroke
1 x 125 @ 2:10- 25 swim free build br 3, 25 choice kick on back build, 25 swim 4th best stroke build; last 50 is drill/swim by 25's in primary stroke NO FREE
No rest between sets, check HR after 3rd set.

12 x 50 @ :55 as follows:
1-3, swim/kick by 25's desc 1-3
#4 kick with boards FAST same stroke as 50's above
1st set of 4- free;
2nd set of 4- primary stroke NO FREE;
3rd set of 4- 4th best stroke NO FREE
8 x 1/2 pool sprints @ :30
1-4, free;
5-8, primary stroke NO FREE
1:00 rest

TEST SET-
1 x 2000 swim free for time!

Until the end of workout:
50's pull free with shnorkel & choice toys @ :50

100 easy drill before you get out. Do a great job with your HW this weekend (and with drylands today) and get excited to race next weekend. Have a great day!