Saturday Morning, February 16, 2019- Combined Jr. Gold @ DS

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

With fins:
4 x 50 @ 1:00- 2 dolphin kicks 1 pull breast drill
6 x 25 sit & spin back drill @ :35- except #'s 3 & 5 are FAST UDK on back @ :20
4 x 75 @ 1:20- 25 fly pull with free kick, 50 choice drill
:30 rest, take off fins & check HR, then continue right into...

1 x 450 as follows:
50 swim (primary stroke odd 75's, free for even 75's) with FAST turn, then last 25 kick from a dive- roll onto back at breakout and kick FAST
1:00 rest

25 x 100 as follows:
1- 25 kick FAST dolphin kick, 75 swim IM @ 1:25 (or @ 1:35, 1:40)
2- swim/kick by 50's in primary stroke @ 1:35 (or @ 1:45), NO FREE
3- 25 swim primary stroke build to FAST turn, 50 swim free br 3/5 by 25's, last 25 kick FAST with boards
4- swim free br 3 @ 1:10 (or @ 1:20)
5- kick FAST for time with boards, get time & check HR- @ 2:30
1:00 rest after #25

TEST SET:
8 x 50 kick FAST for time with boards @ 1:10

With fins, until 10a:
25's @ :40 in sets of 4, "the usual."

Warmdown a bit before you get out. Do an excellent job with your HW this weekend- and with drylands today- get excited for our March Meets. Have a great day!