Saturday Morning, December 30, 2017- Combined Jr. Gold @ CM

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

With fins, 2 sets of:
4 x 25 @ :35- fly pull with free kick drill, except #4 is swim (build)
3 x 50 @ 1:00 backstroke drill (sit & spin)/kick on back by 25's; UDK past flags on both 25's
No rest  between sets.

After 2nd set, take off fins and continue right into...
3 x 200 @ :15 rest as follows:
#1- swim fly/back by 25's- focus on UDK past the flags throughout; get out and dive in for the even 25's backstroke swim, build those to a FAST turn (IM transition back to fly)
#2- swim back/fly by 25's- focus on UDK past the flags throughout; get out and dive in for the even 25's butterfly swim, build those to a FAST turn (IM transition fly to back)
#3- all kick on back, even 25's FAST- focus on UDK past the flags off of each turn
1:00 rest

5 sets of:
4 x 75 swim/kick @ 1:10 (Lanes 1 & 2 can go @ 1:15 or 1:20 if necessary, but interval should be tight)- go odd rounds swim 50 fly/back by 25's, last 25 kick choice; even rounds go swim 50 breast/free by 25's, last 25 kick NO FREE; kick is with boards
3* x 100 @ 1:20 (can be 1:30 or 1:35 for Lanes 1&2, but should be challenging interval!)- go 75 swim free br 3/5/3 by 25's, last 25 kick on back- you'll have to hustle to make the interval!
*Add 1 x 100 in each round, so by the 5th round, it's 8 x 100- all should be on the same interval you started with!

After 5th set, finish up with until 10 a.m.,
2 x 75 kick on back desc 1-2 @ 1:20- Lanes 1 & 2 can swim the last 25 free to stay on the interval
:10 extra rest to get boards, then...
1 x 100 kick IM FAST for time @ 2:10
No extra rest between sets, check HR when you can.

100 easy choice drill before you get out. Regular drylands today, and tomorrow morning back here from 8-10 a.m. Have a great day!