Saturday Morning, January 6, 2018- Combined Jr. Gold @ CM

1 x 600- 300 swim free, 300 reverse IM drill- each 100 is drill/drill/swim/kick on back by 25's
1:00 rest

All @ :15 rest...
1 x 300- 50 6k/3str free drill, 25 choice kick on back, but UDK to halfway!
2 x 100- 50 2 kicks 1 pull breast drill, 50 kick FAST dolph/breast by 25's, with boards
3* x 150- 25 breast pull with free kick (build tempo into the turn), 25 kick on back from a DIVE
*on 3rd 150, go the 25 breast SWIM in stead of drill, build to a FAST finish
Check HR, then everybody together...

3 sets of:
3 x 50 swim breast/free by 25's @ :50 or :55 (2nd & 3rd sets @ :45 or :50)
4 x 25 kick with boards-
odds- 15m FAST free, 10 m easy breaststroke  @ :40
evens- all FAST free @ :25
1 x 100 kick IM (by 25's) FAST for time @ 2:00
No rest between sets, check HR after 3rd set; then...

TEST SET: 8 x 50 kick FAST for time with boards @ 1:00- free/breast by 25's
Check HR & give your avg & fastest times

With fins:
18 x 25 fly in sets of 6 as follows-
1-3  drill (different by round) @ :40
#4- swim build to FAST @ :40
#5- all kick on back @ :25, UDK to halfway
#6- swim fly FAST @ :20
No rest between sets, check HR after #18, then take fins off.

With shnorkels, finish up with...
3 x 50 swim free @ :45 (or @ :50 for Lane 1)
3 x 100 @ 1:40- 25 swim fly build to FAST turn, 50 swim free br 3/5 by 25's, last 25 kick FAST choice on back, UDK past the flags (no shnorkel for the 100's- unless you're really feeling adventurous)
No rest between sets.

100 easy drill before you get out. Do an excellent job this weekend with your races & drylands; DON'T FORGET, we have regular workout tomorrow night at Ida Lee. Have a great day!