Saturday Morning, September 29, 2018- Combined Jr. Gold @ DS (SCY)

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

4 x 50 @ 1:00- catchup free drill, choice drill in primary stroke NO FREE
6 x 25 breast pull with free kick @ :35- fast recovery back to the front, get flat after each stroke
4 x 50 @ 1:00- fly pull with free kick, breast kick on back (build), by 25's
6 x 75 @ 1:25- 25 sit & spin back drill, 25 ra2 only fly, 25 la only fly- breathe to the front, breathe every stroke
1 x 200- 25 choice kick on back build to FAST (UDK past flags), then 25 skulling
1:00 rest, check HR

2 sets of:
9 x 50 in sets of 3:
1-2, swim/kick by 25's @ :50 (or :55)
#3- swim free br 3 @ :35 (or @ :40)
6 x 50 swim IM order by 25's (fly/back, back/breast, breast/free- 2 times through)
1-3 @ :50 (or 1:00)
4-6 @ :45 (or :55)
*Focus on FAST turns, UDK & breakouts throughout this set
1:00 rest between sets, check HR

TEST SET:
3 x 350 IM (75 of each stroke, 50 kick free with boards) desc 1-3 to FAST @ 5:30
Keep track of your times so I can record your fastest 350.

Until 10 a.m., finish up with...
75's free with shnorkels
3- @ 1:05, desc 1-3 (or @ 1:15)
1 @ :50- get your giddyup going to make this interval! (or @ 1:00)

100 easy drill before you get out. Do an excellent job with your drylands this morning, thank your parents for getting you to both workouts today, and start some of your homework before you run out of weekend. Tomorrow night out at Ida Lee, 6-7:30 p.m. Have a great day!