Saturday Morning, January 12, 2019- Combined Jr. Gold @ DS

1 x 600- 300 swim freestyle, 300 reverse IM- each 100 is kick/drill/drill/swim by 25's
1:00 rest

8 rounds of:
2 x 50 @ 1:00- kick on back build to FAST turn, then drill choice by 25's (NO FREE on evens)
2 x "out & backs" @ :40- all FAST kick:
#1 with boards free/choice (forward ss at midpool)
#2- kick on back with FAST  UDK's & swamp turn at midpool!
After 8th round, check HR then get right into...
3 x 300 @ :20 rest- 50 drill/swim free by 25's, 50 drill/swim NO FREE by 25's- build the 25's swim to FAST turns.
1:00 rest, check HR

Everybody together....
18 x 50 in sets of 6 as follows:
1-2, swim IM order by 25's @ :50 (:55)
#3- swim/kick free by 25's @ :40 (:45)
5-6, swim/kick by 25's in primary stroke NO FREE @ :50 (:55)
#6- swim free br 3/5 @ :35 (:40)
Check HR after #18, then 1:00 rest

TEST SET-
1 x 2000 swim free for time (1650)
Check HR

Until 10a, finish up with...
3 x 75's pull free with shnorkel & buoy @ 1:10 (desc 1-3)
1 x 100 swim free with shnorkel @ 1:10
No rest between sets, check HR at 10a.

100 easy drill before you get out. Do a great job with your HW this weekend- don't count on the snow to cancel school on Monday. DRYLANDS IS STILL ON TODAY. Good luck to everybody racing this weekend at MAKO. Check your email regarding workout tomorrow night at Ida Lee. Have a great day!