Saturday Morning, September 15, 2018- Combined Jr. Gold @ DS (written for SCY)

1 x 600- 300 swim freestyle, 300 reverse IM drill- all drill, 75 of each stroke
1:00 rest

With fins,
8 x 25 breast pull with free kick @ :40
6 x 75 @ 1:30- 2 dolphin kicks 1 pull breast, desc 1-3 & 4-6 to something FAST (with flip turns)
Take off fins & check HR, then go 100 easy choice/skulling by 25's
Check HR

4 sets of:
4 x 50 as follows:
1&2, swim neg split breast @ :50 (or @ :55 or 1:00, depending on lane)
#3- swim/kick breaststroke by 25's @ :50 (or @ :55 or 1:00)
#4- all drill @ 1:00- go breast/choice by 25's
1 x 100 swim free br 3/5 by 50's @ the fastest interval you can handle: 1:10, or 1:15 or 1:20
No rest between sets, check HR after 4th set
1:00 rest

5 sets of, with boards where noted:
1 x 35 @ :50- kick free (25)/breast (10) with boards, all FAST
1 x 40 @ 1:00- kick dolphin kick (15)/breast (25) with boards, all FAST
1 x 25 kick all out FAST free with boards @ :30
1 x 50 kick FAST on back breast/free by 25's, focus on UDK past the flags off each wall, @ 1:00
No rest between sets, check HR after each 50.
1:00 rest after 5th set, get some water.

TEST SET: 8 x 50 kick free with boards @ 1:10, all out FAST, trying to hold your best average ever!

Until 10 a.m., finish up with...
250's swim free @ :15 rest descending 1-3's to something juicy! Can use shnorkel throughout if you'd like, or on #2 of each round of 3.

100 easy drill before you get out. Do an excellent job with your drylands today, and with your HW this weekend- don't wait until Sunday Night to get started on it! Tomorrow evening at Ida Lee, 6-7:30 p.m. Have a great day!