Saturday Morning, February 23, 2019- Combined Jr. Gold @ DS

1 x 600- 300 swim freestyle, 200 reverse IM drill, 100 kick on back (UDK's!)
1:00 rest

With fins, 4 sets of:
4 x 25 fly drill (different by round) @ :35, except #3 is FAST kick on back @ :15
2 x 25 swim fly- #1 build, #2 15m FAST/10 drill- all fly, @ :40
2 x "out & backs" all kick to halfway, UDK- on belly (out)/on back (back) @ :35
No rest between sets, check HR after 25's fly & out&backs.
Take off fins after 4th set.

With boards where necessary...
16 x 75 in sets of 4: (Lanes 1-3 @ 1:10 unless noted, Lanes 4-5 @ 1:20)
1- 25 swim fly build to FAST turn, 25 swim backstroke (IM tempo), 25 kick FAST breast w/bd
2- 25 swim FAST fly & swim 25 breaststroke build to FAST turn, then 25 kick free with boards
3- all kick on back with FAST backstroke flip turns & UDK's to the breakout, @ 1:20
4- all swim free br 3 @ :55 (Lanes 4-5 @ 1:00), #16 is FAST for time
No rest between sets of 4, check HR after #16.

16 x 25 kick with boards (2nd & 4th set of 4 all on back)
odds- 15 FAST 10 easy @ :40
evens- all FAST @ :20
1:00 rest

TEST SET-
1 x 400 kick FAST for time with boards- go 75 free, 25 primary stroke kick NO FREE
1:00 rest, check HR

With shnorkels until 10a...
450's swim free desc the 150's 1-3 to something juicy! (even 450's are pull with buoys, paddles okay)
:10 rest between 450's, not more than that- check HR

Warmdown a bit before you get out. Do an excellent job with your HW this weekend- and with drylands today - and don't forget, tomorrow we're at CLAUDE MOORE at 4:30p-6:30p, bring dryland clothers for yoga. Have a great day!