Sunday Morning, December 31, 2017- Combined Jr. Gold @ CM

1 x 600- 300 swim free, 300 reverse IM drill- go drill/drill/kick by 25's
1:00 rest

15 x 25 in sets of 5 as follows:
1-2, 6k-3strokes back drill @:40
3-4, sit & spin back drill @ :35
#5- kick fast on back @ :25- UDK past flags!
After #15, k:30 rest (check HR), then continue right into....
9 x 75 in sets of 3:
1-3, swim backstroke describe 1-3 @ 1:20
4-6, 25 kick breast with boards, 50 swim backstroke @ 1:10 (adjust interval if necessary, but should be tight interval for each lane)
7-9, all kick- 25 dolphins kick with boards, 50 on back (UDK past flags!) @ 1:30 describe 1-3 to all out juicy!
1:00 rest

12 x 200 as follows- adjust intervals if necessary:
Odds- swim 100 IM, 3rd 50 kick breast with boards, last 50 kick choice on back (UDK) @ 3:20
Evens- all kick, 100 with boards IM by 25's, 3rd 50 is swim primary stroke NO FREE, last 50 kick in 4th best stroke with boards NO FREE, @ 330
Check HR after #12, then get into..
1 x 600 pull free with shnorkels (can use paddles, but no wrist straps!), desk the 200's 1-3 to what you can; #3 should be FAST!

Until 10 a.m., finish up with...
24 x 25 @ :40- go the "usual," but ALL KICK. Odd sets of 4 are choice with boards, even sets of 4 are free on back- focus on FAST UDK past the flags.

100 easy drill before you get out. Enjoy the day off tomorrow, make sure you are ready for school on Tuesday. Have a great day!