Saturday Morning, January 13, 2018- Combined Jr. Gold @ CM

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


8 x 25 @ :40- odds are 6k-3 strokes free drill, evens are choice kick (build) on back- but focus on small, fast UDK off the wall to halfway
6 x 75 @ 1:20- 25 swim free build to FAST turn, 50 choice drill in primary stroke NO FREE
6 x 100 @ 1:50- 25 swim free, 50 kick on back easy/FAST by 25's (4 UDK's off each turn), 25 swim (build) in primary stroke
1:00 rest, check HR


12 x 100 as follows:
odds- 25 dolph kick with boards, 50 breast kick on back (neg split), 25 FAST free kick with boards- all @ 2:00
evens- 50 kick on back FAST free ( UDK past flags), get time, then...:10 rest, then 50 kick FAST with boards either breast or fly kick- all @ 2:30
No additional rest between any of the 12 x 100's
After #12, check HR the go 100 easy drill choice
1:00 rest


TEST SET- 400 kick FAST for time- all free with boards
1:00 rest


Until 10 a.m., finish up with...
75's @ 1:10 (or @ 1:15) as follows:
1&2- swim free with shnorkels, desc 1-2
3&4 swim IM (NO FREE, no shnorkels) desc 1-2 if possible.


100 easy drill before you get out. Do an excellent job with your HW this weekend, don't wait until Sunday Night to get started. Regular drylands today, and regular workout tomorrow night at Ida Lee. The meet got off to a great start last night, with best times by Isabel, Ali & Gavin in their 400 IM's (JP was .5 off his best time), and Sammy was 9:32 in the 1000 for 2nd overall. Wish you all were here, maybe next year. Have a great day!