Saturday Morning, April 14, 2018- Combined Jr. Gold @ CM

After PMI...

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

With fins,
25's fly drilling- different drills in sets of 5 or 6
25's alternating swim fly and kick
Take fins off, check HR

6 x 75 @ 1:20- 25 ra2 la2 free drill, 25 fly kick on side, 25 blow it out the back fly drill
4 x 125 @ 2:15- 25 fist free drill br 3, 50 swim free br 3, 50 drill/swim by 25's choice NO FREE
12 x 100  @ 1:35 (@ 1:45 for Lane 1) in sets of 3 as follows:
1- 25 swim fly, 50 swim free br 3/5 by 25's, 25 kick on back
2- 25 swim fly, 25 swim choice, 50 kick on back, focus on UDK's
3- 25 swim fly, 75 kick- 25 on back, 50 with boards
:15 extra rest after #3 to check HR, then 4-9 straight, then :15 extra rest to check HR again before 10-12
1:00 rest, check HR


TEST SET:
8 x 50 kick FAST for time with boards @ 1:10- keep track of average & fastest times.

Until 10 a.m., finish up with...
75's swim free with shnorkels- 3 @ 1:05 (1:15), 1 @ :55 (1:00); 2 @ 1:05 (1:15), 1 @ :55 (1:00); 1/1
You can add or change toys after each round of 9; paddles & buoys only for one round, and not the same round.

100 easy drill before you get out. Do an excellent job with your HW this weekend, and with drylands today. Be sure to wear sunscreen if you have to be outside. Tomorrow night at Ida Lee, 6-7:30 p.m. Have a great day!