Saturday Morning, March 17, 2018- Combined Jr. Gold @ CM

1 x 600- 300 swim freestyle, 300 reverse IM drill-  each 100 is drill-drill-kick-skulling, by 25's
1:00 rest

With buoys (on 75's) and shnorkels, 2 sets of:
4 x 50 ra2 la2 free drill @ 1:00
4 x 75 pull free @ 1:15, desc 1-4, keep head still & roll hips evenly
3 x 100 @ 1:50- 50 fist free drill (feel h2o on forearms), 50 breast kick with boards, last 25 FAST
4 x 75 pull free @ 1:10, desc if you can; @ 1:05 in 2nd set
Check HR after each set, 1:00 rest between sets.

With boards where noted:
3 x 75 kick IM order by 25's @ 1:20 (each 75 is fly-free-breast by 25's), desc if possible
4 x 25 kick on back @ :35, UDK past flags on each 25
3 x 100 kick with boards/ swim in 4th best stroke NO FREE by 50's @ 1:50, desc 1-3 to something juicy!
4 x 25 kick on back @ :25- hustle to make the interval & UDK as far as you can
3 x 75 kick with boards- as above, but @ 1:30, all FAST
4 x 125 @ 2:30- 25 kick free with boards FAST, 100 kick IM order by 25's on back desc the 100 kick on back to FAST, go 4 UDK's off each wall
:30 rest, get boards...
1 x 100 kick free/choice by 50's FAST for time
Check HR, 1:00 rest

24 x 50 in sets of 4 as follows:
1-3, swim IM order by 25 @ :55 (@ :50 in even rounds)
1 x 50 kick choice with boards @ :45, hustle to make the interval
No rest between sets of 4, check HR after #24

If there is time, work on starts until 10 a.m. Do an excellent job with your HW this weekend- don't wait until Sunday Night to get started. REMEMBER, NO DRYLANDS TODAY, AND NO WORKOUT TOMOROW NIGHT AT IDA LEE. Regular workout schedule on Monday and regular DRYLANDS on Tuesday. Have a great day!