Sunday, January 21, 2018- Combined Jr. Gold @ Ida Lee

1 x 600- 300 swim freestyle, 300 reverse IM- each 75 is kick/drill/kick by 25's
1:00 rest

8 x 100 @ 1:45, as follows-
odds: drill/swim by 25's in primary stroke NO FREE
evens- all kick, desc 1-4, focus on UDK's!
6 x 25 @ :35 in primary stroke, odds drill, evens swim (build)
1:00 rest, check HR

5 sets of:
3 x 75 swim in primary stroke @ 1:40, desc 1-3 to FAST
5 x 25 in primary stroke @ :40- odds swim FAST from a dive, evens are drill
3 x 50 kick @ 1:00 with boards, as follows:
1st set, desc 1-3;
2nd set, desc 1-2/3;
3rd set, all 3 are FAST
4th set, all 3 are FAST @ :10 rest
5th set, 1 x 150 kick FAST for time
No extra rest between sets.

100 easy drill before you get out. Do an excellent job with your HW tonight- make sure you're ready for the week ahead at school. Have a great day!