Saturday Morning, April 28, 2018- Combined Jr. Gold @ CM

After PMI...

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

With fins:
4 x 75 @ 1:20- 25 ra back, 25 la back, 25 kick free with arms toward ceiling
6 x 25 @ :35- sit & spin drill (odds- drill all the way; evens- drill/15y- swim 10y)
4 x 50 @ 1:00- 25 streamlined kick, feel body rotation; 25 6ks back drill
:30 rest, check HR & take fins off
1 x 450- 50 swim backstroke neg split (focus on UDK's off each wall), 25 choice drill breaststroke- get flat & long at the end of each stroke
1:00 rest, check HR again

4 sets of:
3 x 50 kick @ :50 with boards (go @ :55 in Lane 1)
1 x 100 kick FAST for time, all @ 2:30
odd rounds, 2 x 50 with boards @ :10 rest
even rounds- straight 100 on back, focus on small FAST UDK's off each wall- can you be faster than 2 x 50's add-up time?
1 x 125 swim free br 3 (middle 25 br 5) @ 1:40 (Lane 1 go 100 swim free neg split @ 1:40)
1 x 125 swim free br 3 (middle 25 br 5) @ 1:30 (Lane 1 go 100 swim free br 3/5 by 50's @ 1:15)
:30 rest between sets, check HR

At 9:45 a.m.,
TEST SET-
1 x 400 kick FAST for time- all freestyle, with boards

Until 10 a.m., finish up with...
100's @ :10 rest- 25 choice skulling, 75 in 4th best stroke NO FREE (50 drill, 25 swim BUILD TO FAST from a dive)

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