Thursday Morning, December 27, 2018- Combined Jr. Gold @ DS

1 x 600- 300 swim freestyle, 300 reverse IM- 3 x 100 reverse IM's, all drill
1:00 rest

3 x 150 @ :15 rest-
50 ra2 la2 free drill, 100 drill/kick on back (build to FAST turn) by 25's, NO FREE; change strokes for #2
Get fins

With fins:
20 x 25 as follows:
1- fish dolphin drill @ :35
2- breast pull with free kick @ :35
3- choice stroke @ :35
4- kick FAST on back @ :15
1:00 rest after #20, check HR & take off fins & get right into...
1 x 600 by 200's-
100 drill/kick (build) by 25's
100 swim (build to FAST turn)/drill by 25's
Go 200 free, 200 4th best stroke, 200 choice
1:00 rest

3 sets of:
5 x 100 swim/kick on back in primary stroke by 50's @ 1:40 desc 1-3, except 3&5 are swim free @ 1:10 (or 1:15, or 1:20)
1 x 150 swim/kick IM by 25's- get time & desc 1-3
:30 rest between sets, check HR

3 sets of:
5 x 100 swim/kick on back by 50's in 4th best stroke @ 1:45- except 3&5 are swim free br 3 @ 1:10 (or 1:15 or 1:20)
1 x 150 swim/kick on back by 25's in primary stroke (NO FREE)- get time & desc 1-3
:30 rest between sets, check HR

3 sets of:
5 x 50 kick on back (UDK!) @ :45, except 3&5 are swim free br 3 @ :35 (or @ :40)
1 x 150 kick for time- different by round
:30 rest between sets, check HR

Finish up with....
50's pulling with shnorkel & buoys @ :50/:40 or :55/:45, then...
MYSTERY SET

Warmdown a little before you get out. Enjoy your time off, check the schedule each day & offer to help around the house. Have a great day!