Monday Morning, December 24, 2018- Combined Jr. Gold @ DS

1 x 600- 300 easy swim free, 200 reverse IM drill, 100 kick on back (UDK!)
1:00 rest

3 sets of:
1 x 100 drill/kick on back by 25's @ 1:45
3 x 50 swim/kick on back by 25's
2 x 25 kick on back @ :45- 1 fish dolphin drill, 2- small fast dolphin kicks
No rest between sets; 1st set free, 2nd set primary, 3rd set NO FREE
Check HR

16 x 75 in sets of 4 as follows:
1- 50 swim free br 3, 25 kick build to FAST on back (UDK) @ 1:20 (1:10)
2- 25 swim fly, 50 swim free br 3 @ 1:10 (1:00)
3- 25 swim primary (build), 50 swim free br 3 @ 1:10 (1:00)
4- 25 swim fly, 50 kick on back (UDK!) @ 1:20 (1:10)
No rest between sets, check HR after last 75

LONG SWIM-
2 times through:
150 swim free br 3/5/3 by 50's
250 swim primary stroke neg split (middle 50 kick on back easy/FAST by 25's)
350 swim IM (75 of each, 50 kick free with boards FAST)
250 swim 4th best stroke NO FREE neg split (middle 50 kick easy/FAST on back by 25's)
150 swim free br 3/5/3 by 50's
1:00 rest after 2nd time through, check HR

Finish up with "sort of" 50's...
Odds- out & back kick to 15y, forward ss, NO FREE on the way back @ :40
Evens- swim free br 3/5 with swamp turns @ :50- only go to 20-22 yards
Check HR after 16.

Work on starts before you go.

Enjoy the day off tomorrow- be good to your families and show some appreciation for all they do for you. Remember, our next workout is Thursday Morning right back here at DS, 5 a.m. Have a great day!