Saturday Morning, September 8, 2019- Jr. Gold @ Broadlands (w/Jr. Silver), written for LCM

1 x 600- 300 swim freestyle, 300 reverse IM- each 100 is swim/drill/drill/kick by 25's
1:00 rest

Break into two groups-
With fins, 6 sets of:
1 x 25 fly drill (stop at midpool) @ :40
1 x 50- swim/kick fly by 25's, FAST turn & explosive breakout on back, @ 1:00

Dive Well- Vertical kick & blastoffs (:20/:10 for 3 rounds, then 3 blastoffs from the bottom
After each group has done both, back in your lanes

Big 100's:
1 x 100 swim 15 fly, then free @ 1:40 (2:00 for Jr. Silver)
1 x 100 swim 35 fly/15 free, then free @ 1:40 (2:00)
1 x 100 swim fly/free by 50's @ 1:40 (2:15 for Jr. Silver)
1 x 100 kick FAST for time @ 2:00 (2:30 for Jr. Silver); Jr. Gold, add 1 x 100 kick each round
The goal is five rounds for Jr. Gold, 3 rounds for Jr. Silver.

Do an excellent job with your HW this weekend, and with DRYLANDS (Jr. Gold only). Thank your parent for getting you to workout this morning and have a great day!