Saturday Morning, October 20, 2018- Combined Jr. Gold @ DS

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

With fins:
8 x 25 choice drill in 4th best stroke @ :40- focus on good head position & body alignment; NO FREE
6 x 50 @ 1:00- 4th best stroke again, drill (different)/kick (FAST) by 25's
1:00 rest, take fins off, check HR
150 drill/skulling by 25's
1:00 rest, check HR again

8 sets of:
2 x 75 @ 1:20- swim (50)/kick on back (25), desc 1-2 to FAST- in 4th best stroke (NO FREE)
1 x 250 swim free br 3 (200 for Lanes 1&2) @ 3:20- race the people in the lanes next to you!
No rest between sets, check HR when you can

TEST SET-
8 x 50 kick with boards @ 1:10- go 4 free, 4 NO FREE (all one kick for second set of 4), all FAST

Until 10 a.m., finish up with...
50's swim back/breast by 25's- go 3 @ :55, 2 @ :50, 1 @ :45; then 1 @ :55, 2 @ :50 and 3 @ :45
:30 extra rest after every set of 12 to check HR

100 easy drill before you get out. Do an excellent job with your HW this weekend- and with DRYLANDS today. Tomorrow night at Ida Lee, 6-7:30 p.m. Have a great day!