Sunday, December 23, 2018- Combined Jr. Gold @ CM

1 x 600- 300 swim freestyle, 300 reverse IM- each 75 is drill/drill/skulling, by 25's
1:00 rest

12 x 75 kick as follows:
odds- 25 dolph kick with boards, 50 kick free on back (4 UDK's)
evens- 25 breast kick with boards, 50 kick free with boards
1-8 @ 1:20, last 4 @ 1:10 (all freestyle kick on last 4 is on back; focus on 4 FAST UDK's off wall)
Check HR

With fins:
24 x 25 in sets of 3-
1- fly pull free kick @ :35
2- choice drill in primary stroke NO FREE @ :35
#3- kick FAST on back @ :20- UDK to halfway
Check HR after #24, take off fins & get ready for...
6 x 300 @ :15 rest-
odds- swim/kick on back by 50's in primary stroke NO FREE (50 swim is build to FAST turn, 200 set up, and FAST- by 100's); focus on 4 FAST UDK's off each wall on the kick
evens- swim free with shnorkels, desc 1-3 to FAST
1:00 rest, check HR

Challenge 100's... how many can you go???

1- swim free br 3 @ 1:10 (or 1:15 or 1:20)
2- swim IM @ 1:25 (or @ 1:30 or 1:35)
3- kick, 50 on back, 50 with boards @ 1:40 (or @ 1:45 or 1:50)

:30 rest after 12, 1:00 rest after 24, 2:00 rest after 36....

Work on starts and 15m sprints before you get out.

Warmdown a little before you go. Rest up tonight, eat well and drink plenty of water before tomorrow morning's workout (5a-7:30a at DS). Have a great day!