Saturday Morning, December 15, 2018- Combined Jr. Gold @ DS

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

4 x 50 @ 1:00- ra2la2 free drill, choice drill in primary stroke NO FREE
4 x 50 @ 1:00- fly pull with free kick, 2 kicks 1 pull breast drill- by 25's
6 x 25 sit & spin backstroke drill @ :35- except #'s 3 & 6 are kick FAST on back (UDK past flags!)
Check HR

3 sets of:
4 x 75-
1-3, 25 swim IM order by 75, then 50 kick (25 on back UDK past flags, 25 with boards FAST) @ 1:20 (Lanes 1&2 @ 1:30- okay)
#4- kick FAST for time with boards, 25 IM order by round, then 50 free @ 1:30 (Lanes 1&2 @ 1:40)
After #12...
8 x 25 partner kick with boards (except #'s 5&6 are on back) @ :45
1:00 rest, check HR

TEST SET-
8 x 50 kick FAST for time- can go 4 free, 4 free/choice by 25's; in two groups

Until 10 a.m., with shnorkels & buoys, finish up with...
3 x 50 pull free @ :50 or :55 (gets :05 faster by round)
1 x 100 swim free (still with shnorkel) @ 1:10 or @ 1:15 or @ 1:20
No rest between sets, check HR after 50's if you have time

100 easy drill before you get out. Change quickly for drylands and get back out on deck. Do an excellent job with your HW this weekend, regular workout tomorrow night out at Ida Lee. Have a great day!