Saturday Morning, April 7, 2018- Combined Jr. Gold @ IDA LEE

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

6 x 25 @ :40 "blow it out the back" fly drill, then put fins on

With fins,
9 x 75 breast pull with dolphin kick, desc 1-3's @ 1:30- with FLIP TURNS
1:00 rest, check HR & take fins off

5 sets of:
2 x 100 @ 1:35 (or @ 1:35 Lane 1)- 25 swim breast, 25 swim free br 3, 25 kick on back (UDK), 25 swim fly; desc 1-2
1 x 100 swim free br 3/5 by 50's @ 1:15 (or @ 1:20 Lane 1; anybody for @ 1:10?)
1 x 100 kick FAST for time- will be different from round to round
:30 rest between sets, check HR
After 5th set...

9 x 50 swim free with shnorkels- 2 @ :50, desc 1-2; then 1 @ :40
1:00 rest, check HR

With boards, finish up with...
24 x 25 kick @ :40- the usual, only it's all kicking!

100 easy drill before you get out. Do an excellent job with your HW this weekend, and with drylands. Tomorrow night back here at 6 p.m. Have a great day!