Saturday Morning, February 3, 2018- Combined Jr. Gold @ CM

PMI- on the bleachers

1 x 600- 300 swim freestyle, 300 reverse IM- each 100 is drill/kick by 50's
1:00 rest

With fins,
18 x 25 fly drill (or swim) @ :40- different by sets of 6
Take fins off

3 sets of:
4 x 75 swim/kick/swim in primary stroke @ 1:20
2 x 125 (desc) @ 2:30, 25 swim build in primary stroke, 75 swim IM, 25 kick on back
4 x 25 kick (go partner kick first 2 rounds) @ :45- all FAST (interval gets :10 faster by round)
No rest between sets, check HR after 3rd set.

TEST SET- 3 x 350 swim IM @ 5:30, desc 1-3 (#3 from a dive)

Until 10 a.m.,  finish up with...
100's with shnorkel:
odds- swim free @ 1:40 (gets :05 faster by round)
evens- kick with boards (gets :05 faster by round)

100 easy drill before you get out. Do an excellent job with drylands today, and with your HW. Regular workout tomorrow night at Ida Lee. Have a great day!


Friday Morning, February 2, 2018- AM Jr. Gold @ CM

RACE DAY!! 

Meet Warmup, then...

3 sets of (in groups from a start):
1 x 100 swim FAST back/breast by 50's - swim it like the IM (tempo & kick); add up all three times for a 300 total. Then...

10 minutes active recovery (active, not talking recovery); then...

2 x BROKEN 150's (in heats) as follows:
75 swim (50 back, 25 breast)/50 swim/kick (breast/free)/25 kick free (kick is with boards)
:10 rest after the 75 and 50; subract :20 to get your time, and add the two 150's together- can you be faster on the BROKEN 150's (total) than you were on the 3 x 100's add-up?

Warmdown until 7:15 a.m. Have a great day and get excited for the PMI tomorrow morning, and our Test Set. Have a great day!