Saturday Morning, May 12, 2018- Combined Jr. Gold @ CM

After PMI...

1 x 600- 300 swim freestyle, 300 reverse IM- 75 of each stroke, drill/drill/skulling by 25's
1:00 rest
10 minutes to "warmup as you feel," then...

4 x 50 @ 1:00- sit & spin back drill/choice breast drill by 25's
6 x 75 @ 1:20 (odds) or 1:10 (evens)
odds- 25 kick FAST free with boards, 50 choice drill in primary stroke/4th best stroke NO FREE
evens- 25 FAST choice kick NO FREE with boards, then 50 swim primary/4th best stroke by 25's
:30 rest, check HR, then...

3 sets of:
3 x 50 swim/kick by 25's in primary stroke @ :55
1 x 75 swim free br 3 @ :55
2 x 50 swim/kick choice NO FREE @ :50
1 x 75 swim free br 3/5/3 by 25's @ :55
1 x 50 kick FAST on back @ :45
1 x 100 swim IM- last 25 kick on back @ 1:30
:30 rest between 1st & 2nd sets, check HR- no rest between 2nd & 3rd sets

TEST SET-
3 x 350 swim IM (75's, last 50 is kick free with boards) @ 5:30, descend 1-3 to something juicy!

Until 10 a.m., finish up with...
6 x 25 kick (alternate with boards or on back)- odds 15/10; evens build to FAST (alternate :40 & :30 by rounds)
1 x 100 kick FAST for time (alternate boards & back by set) @ 2:00

100 easy drill before you get out. Do an excellent job with drylands today, and wear your sunscreen if you have to be outside. Have a great day!