Friday, September 7, 2018- Jr. Gold (with Jr. Silver) at Broadlands (LCM)

1 x 600- 300 swim freestyle, 300 reverse IM- each 100 is drill/kick on back
1:00 rest

With boards, where noted, 2 sets of:
3 x 100 drill/kick by 50's- drill is ra2 la2 free (1st set), choice primary stroke (2nd set) NO FREE; focus on UDK's off the wall
3 x 50 swim (same stroke as you drilled above) descend 1-3 to FAST @ 1:00
1 x 150 kick @ 3:15- 50 on back (build), focus on UDK's; last 100 is kick free/primary NO FREE by 50's with boards
No rest between sets, check HR after 150 kick. After 2nd set, continue right into...
1 x 600 as follows:
50 kick with boards breast/free by 25's- build each 25 to FAST
Get out and dive in for....
100 swim/kick on back by 50's, all FAST; 1st 300 is free, 2nd 300 this 100 is primary stroke NO FREE
1:00 rest, check HR

With boards, until 6:00 p.m., finish up with...
4 x 50 kick @ 1:15 descend 1-4 to all out FAST as follows:
1-2, on back- same kick for both, focus on UDK past flags
3- all FAST kick with boards in primary stroke kick
4- all kick FAST with boards, 25 TOMBSTONE free kick, 25 dolphin kick- should be FASTEST 50 of the set!
100 swim backstroke/choice by 50's @ 1:45
No rest between sets.

100 easy drill before you get out. Do some homework tonight so you don't have to worry about it this weekend. Tomorrow morning here at 8 a.m., and drylands at 11 a.m. at Brambleton OneLife gym. Please remind your parents about the meeting at 9 a.m., and our team outfitter will be here again tomorrow morning. Have a great day!