Sunday Evening, January 20, 2019- Combined Jr. Gold @ IL

1 x 600- 300 swim freestyle, 300 reverse IM- each 100 is drill/kick on back by 50's
1:00 rest

With fins, 3 sets of:
3 x 25 breast pull with free kick @ :35
2 x 75 butterfly @ 1:20- go drill/dolph kick on side/drill by 25's
3 x 25 sit & spin back drill @ :35
1 x 100 IM swim @ 1:40- except last 25 is FAST UDK, get time & desc 1-3
No rest between sets, check HR after 3rd set. Then take fins off & continue right into...
1 x 400 as follows:
50 drill/swim from a dive (build)- alternate fly & 4th best stroke by 100's on this 50
50 kick moderate (build to FAST TURN & UDK)/FAST by 25's- last 50 of the 400 can be with boards
1:00 rest, check HR again

6 sets of (odd rounds in primary stroke, even rounds in 4th best stroke- NO FREE throughout):
1 x 75 drill/swim (build)/drill by 25's @ 1:30
1 x 50 kick FAST for time @ 1:00
1 x 75 @ 1:30- 25 swim build to 200 setup, THEN :05 REST, then the last 50 is swim at 200 GOAL PACE
No rest between sets; no freestyle in any of the six rounds; check HR after each set.

With fins, finish up with...
3 x 50 @ 1:00- swim descend 1-3 to all out FAST- get time, target your best SCY time
1 x 50 @ 1:00- go 25 dolphin kick LUNGBUSTER, 25 swim FAST (same stroke as 3 x 50 above)- how close can you get to your time on 3rd 50 above?
Odd rounds free, even rounds NO FREE

100 easy drill before you get out. Do some HW tonight- even though you don't have school tomorrow. Regular schedule for everybody tomorrow. Have a great day!