Sunday Evening, November 25, 2018- Combined Jr. Gold @ Ida Lee

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

4 x 50 @ 1:10- body position kick/catchup free drill by 25's- really roll hips on both 25's
3 x 150 @ 2:40- 25 choice drill in primary stroke, 25 swim 200 setup, 25 swim build to FAST finish- NO FREE on these 150's
6 x 25 fly drill @ :40- odds are fly pull with free kick, evens are choice fly drill- UDK past the flags on each pushoff!
8 x "out & backs" @ :35- swim out to halfway, forward ss, then kick on back into the wall; odds are primary stroke NO FREE, evens are fly (go to 15y for fly swim)

5 sets of:
2 x 75 slide IM @ 1:10 (or @ 1:20)- go fly/back/breast #1, then back/breast/free for #2
1 x 100 swim/kick by 50's in primary stroke (NO FREE)- get time & descend 1-5 to something juicy!
 @ 1:40
1 x 100 swim free br 3/5 by 50's @ 1:10- target your mile freestyle pace
1:00 rest after 2nd set, check HR

With fins, finish up with...
24 x 25 @ :40-
1- 15y swim FAST, 10y drill
2- swim build to FAST finish
3- all swim FAST
4- all kick FAST on back @ :20
No rest between sets of 4, change strokes after each round of 4 (start with freestyle)

150 easy drill/choice by 25's before you get out. Do an excellent job with your HW tonight and make sure you're ready for the week ahead at school. Regular schedule all next week. Have a great day!