Saturday Morning, January 5, 2019- Combined Jr. Gold @ DS

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

With shnorkels & buoys (where needed):
4 x 50 catchup free drill @ 1:00
4 x 75 @ 1:15- 25 ra2 la2 free drill, 50 swim free with FAST turn
16 x 50 as follows:
1&2- pull free with buoys @ :55- keep head still, roll hips
3&4- swim free @ :50- gets :05 faster by round (last round @ :35!!)
:30 rest check HR, then...
8 x 25 partner kick with boards
odds- @ :50, forward ss at midpool, 2nd half is dolphin kick
evens @ :35, all FAST choice, no ss
3 x 300 kick @ 5:30 desc 1-3, go 100 IM with boards (by 25's), 50 choice kick on back (UDK past flags!)
1:00 rest, check HR again

12 x 25 @ :40- odds are breast pull with free kick, evens are choice fly drill
Get ready...

TEST SET-
3 x 350 swim IM (75 of each stroke, 50 kick free with boards) desc 1-3 to something JUICY!

Until 10a, finish up with...
50 swim (1&2) back/breast by 25's) or kick (3&4) IM order by 25's on back- all @ :50

Warmdown a bit before you get out. Do an excellent job with your HW this weekend- and with drylands today. Regular workout tomorrow night at Ida Lee. Good luck to everybody racing at the Distance Meet this weekend. Have a great day!