Saturday Morning, January 19, 2019- Combined Jr. Gold @ DS

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

4 x 125 @ 2:15- 50 ra2 la2 free drill, 25 kick breast on back (build), 50 drill in primary stroke NO FREE
6 x 50 @ 1:00- 25 swim free build to FAST turns & underwater dolphin kicks (UDK's), then 25 drill (odd 50's) or swim build to FAST finish (even 50's)- 2nd 25 is same stroke throughout in primary stroke
With boards:
12 x 25 partner kick @ :45- odds are freestyle, evens are NO FREESTYLE; race your partner on each 25!
15 x 100 as follows:
1- 25 swim in primary stroke (build to FAST turn), 75 swim free br 3/5/3 by 25's @ 1:25 (1:35)
2- 25 dolphin kick FAST with boards, 50 kick on back (UDK's past the flags), 25 breast kick with boards FAST- press feet BACK (not down) to move forward, @ 1:40 (1:50)
3- swim IM, except last 25 is kick free on back (UDK's past flags) @ 1:35 (1:40 or 1:45)
1:00 rest, check HR

TEST SET:
8 x 50 kick all out FAST for time with boards @ 1:10- go 4 free, 4 choice (same kick for all 4)
1:00 rest

Until 10a, with shnorkels & buoys, finish up with...
3 x 75 pull free (even rounds only, paddles are okay- NO WRIST STRAPS) @ 1:15, desc 1-3
1 x 100 swim free- no buoy, but still with shnorkels- @ 1:15 (1:25)- this interval is :05 faster in even rounds
1 x 50 kick all out FAST for time with boards & shnorkels @ 1:00
No rest between sets, except for :30 rest after every 3rd round to check your HW.

100 easy drill before you get out. Do an excellent job with drylands today- and with your HW (don't wait until Monday to get started on it!). We miss having your all in Greensboro this weekend, maybe next year we can all be down here to race together. Have a great day!