Saturday Morning, January 26, 2019- Combined Jr. Gold @ DS

1 x 600- 300 swim freestyle, 300 reverse IM- go drill/drill/kick on backk by 25's
1:00 rest

3 x 200 @ :15 rest- 50 fist free drill, 50 2 dolph kicks 1 pull breast drill
Check HR, then everybody together...
12 x 25 as follows:
odds- breast pull with free kick @ :40
evens- FAST kick on back (UDK past the flags)- @ :30 (#2), :25 (#4) and :20 (#6)- 2 times through
1 x 400- each 100 is as follows:
25 choice kick on back (build- focus on UDK past flags)
50 choice breaststroke drill
25 swim breaststroke from a dive (hop out onto the bulkhead, turn around & dive right in)
Check HR, 1:00 rest

24 x 50 in sets of 4-
1-2, swim breast/free by 25's, desc 1-2 @ :50 (or @ :55)
#3- swim/kick breaststroke by 25's @ :50 (or :55)
#4- kick free/breast by 25's with boards @ :50 (or :55)
After # 16, take :30 rest and see if you can go the next 4 @ :45 or :50, then :30 rest again; go the last 4 on the fastest interval you can make.
1:00 rest, check HR

TEST SET-
1 x 400 kick FAST for time with boards- each 100 is 75 kick free, last 25 kick choice
1:00 rest

Until 10a, finish up with...
75's @ 1:10 (or @ 1:20)
Go 3- 50 back, 25 breast; then 3 25 back, 50 breast- alternate like that until you have to get out; be sure to swim them like you would an actual IM race, good tempo to the backstroke, big kick to drive you on the breaststroke.

Go an easy 100 drill at 10a. Do an excellent job with your HW this weekend (and with drylands today!), and good luck to anybody racing this weekend. Regular workout tomorrow night at Ida Lee (6-7:30p). Have a great day!