Saturday Morning, December 1, 2018- Sport Fair @ DS (from Jr. G & Jr. S)

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

With fins:
6 x 25 fly pull with free kick @ :40
4 x 75- 25 fly kick on side (UDK past flags), 25 ra fly, 25 la fly, @ 1:25
4 x 50 @ 1:00- 25 swim fly build to FAST, 25 kick FAST on back (UDK to halfway)
1:00 rest, take fins off, then...
1 x 400 as follows:
25 blow it out the back fly drill, 50 choice kick on back neg split, 25 swim fly build ot FAST finish
1:00 rest

4 sets of:
3 x 75 swim @ 1:10 (or @ 1:20)- 25 swim fly (always build to FAST turn), 50 swim back w/IM tempo
1 x 100 swim free br 3/5 by 50's @ 1:10 or 1:20 (1:25 if needed)
No rest between sets, check HR after 4th set, then 1:00 rest

8 x 200 alternating @ 1:00/:40 or BROKEN as follows-
50/25/50/25/50- the 25's are always drill, the 50's will be different from round to round (some rounds are kick)

Finish up with work on starts until 10 a.m.

Do an excellent job with drylands today (Jr. Gold only) and get a little schoolwork done today as well. Tomorrow morning here at 8 a.m. Remember, NO WORKOUT TOMORROW NIGHT AT IDA LEE. Have a great day and get excited to race next week at Sport Fair!