Sunday Evening, May 20, 2018- Combined Jr. Gold @ Ida Lee

1 x 600- 300 swim freestyle, 300 reverse IM drill- your choice, mix it up
1:00 rest

18 x 75 as follows:
1-2, 25 catchup free drill, 50 choice drill in primary stroke NO FREE @ 1:20
3-4, 25 breast pull with dolphin kick, 50 kick on back easy/FAST by 25's @ 1:20 (UDK!)
5-6, 25 swim free br 3 (build), 25 kick on back (UDK past flags), 25 swim in primary stroke NO FREE build to FAST- 1st round go @ 1:10 (or 1:15); 2nd round go @ 1:05 (or 1:10); last round go @ 1:00 (or @ 1:05)
No rest between sets, check HR after #18, then 1:00 rest

3 sets of:
3 x 100- odds kick (#1 on back, #3 with boards) @ 1:40, neg split focus on UDK; #2 swim IM @ 1:30
:30 rest to put fins on...
4 x 50 with fins @ 1:00, swim 1-3 desc to FAST @ 1:00 (target best 50 SCY time); #4 is LUNGBUSTER/swim by 25's- how close can you come to your time from 3rd 50?!?
1st set, the 50's are free;
2nd set, the 50's are primary stroke NO FREE
3rd set, the 50's are your choice, but all the same stroke
:30 rest between sets to check HR & take fins off

100 easy drill before you get out. Do an excellent job with your HW tonight, make sure you're ready for the week ahead at school. Last week of training inside, be ready to do a tremendous job. Have a great day!