Saturday Morning, November 24, 2018- Combined Jr. Gold @ DS

1 x 600- 300 swim freestyle, 300 reverse IM- each 100 is kick on back/drill by 50's
1:00 rest

6 x 100 @ 1:45
odds- 50 ra2 la2 free drill, 50 kick on back- 4 UDK's off each wall
evens- 50 fist free drill br 3, 50 choice drill NO FREE
4 x 125 @ 2:15- 25 kick with boards build to FAST, 50 swim neg split free br 3/5 by 25's, 50 drill/swim by 25's NO FREE
4 x 200 as follows:
odds-
25 fly pull with free kick, 50 3 strokes-6 kicks back drill, 25 2 kicks 1 pull breast drill; then 100 kick choice on back with FAST turns & UDK's to the breakout- all @ 3:45
evens @ 3:15- 100 swim IM, 100 kick IM order w/boards- get time & desc 1-2 to something juicy!
:30 extra rest, check HR & get ready...

18 x 50 in 3 sets of 6-
1-3, swim free br 3 @ :40 (or @ :50)
3 x 50 swim IM order by 25's (fly/back, back/breast, breast/free) @ :50 (or 1:00)- these get :05 faster by round...
NO rest between sets, check HR after #18
1:00 rest

TEST SET-
1 x 2000 swim free for time (some may go 1650)- take responsibility for your swimming and count for yourself!

Until 10 a.m., finish up with...
24 x 25's with fins in sets of 4- all @ :40...
1- swim build to FAST
2- swim 15y FAST, 10y drill
3- all swim FAST
4- all kick FAST on back @ :20

150 easy kick/skulling by 25's before you get out. Do an excellent job with your drylands today- remember, STRONGER OUT OF THE WATER MEANS STRONGER IN THE WATER. Regular workout tomorrow night at Ida Lee (6-7:30p). Be sure to do a little HW today, don't leave it all for tomorrow. Have a great day!