Saturday Morning, December 22, 2018- Combined Jr. Gold @ DS

1 x 600- 300 swim freestyle, 300 reverse IM- each 100 is drill/drill/kick on back/2 kicks 1 pull breast drill- by 25's
1:00 rest


4 x 100 @ 1:45- 25 kick on back build to FAST, 50 ra2 la2 free with big kick on 2nd 25, then 25 choice drill in primary stroke NO FREE
4 x 75 @ 1:20- 25 swim free at 200 set up- build to a FAST turn, then 50 drill/swim by 25's in primary stroke
3 sets of:
3 x 50 swim/kick by 25's @ :55, IM order by 50 (fly on #1, back on #2, breast on #3); 3rd set @ :50
2 x 50 kick @ :55, desc 1-2, #1 on back (UDK past flags), #2 with boards (3rd round @ :50
:30 rest after 3rd set, check HR, then...
8 x 1/2 pool sprint kicks with boards- partner kick, RACE to midpool; go 2 free, 2 NO FREE
1:00 rest, check HR again

TEST SET:
400 kick FAST for time- go 25 dolph kick, 25 breast kick, 50 free kick
1:00 rest

3 sets of:
4 x 100 swim at pace @ 1:40 (or @ 1:50, or @ 2:00)
1 x 50 swim free br 3 FASTER than pace @ 1:00
1 x 250 pull free with shnorkels & buoys, desc 1-3; 3rd set should be JUICY!
1:00 rest between sets, check HR

If there is time, finish up with...
With fins:
25's fly drill alternating with 50's swim/kick fly

100 easy warmdown before you get out. Do an excellent job with drylands today, get excited for our HOLIDAY TRAINING. PLEASE NOTE: tomorrow night is at Claude Moore, 4:30-6:30 p.m. Have a great day!