Sunday Afternoon, February 24, 2019- Combined Jr. Gold @ CM (w/YOGA)

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

4 x 100 @ 1:45- 25 choice drill (primary stroke odd 100's, 4th best stroke evens), 25 kick build to FAST backstroke turn & UDK
3 sets of:
1 x 125- 75 kick with boards IM order by 25's (fly/breast/free, desc this 75 from 1st round to the 3rd round), 50 drill primary @ 2:15
3 x 25* swim 15m FAST, 10y drill @ :35
*go 50's swim/kick desc 1-3 @ :55 in 2nd set, 75's @ 1:15 in 3rd set (50 swim, 25 kick w/boards) desc to something JUICY
1:00 rest, check HR
No rest between sets, check HR after 3rd 25/50/75
1:00 rest

With fins (where noted), 2 sets of:
3 x 75 swim with fins desc 1-3 to all out FAST @ 1:30
1 x 75 drill (same stroke) @ 1:30
Take fins off, stay on the interval...
1 x 50 swim FAST from a dive @ 1:30- immediately put fins on
3 x 50 swim desc 1-3 @ 1:00 to something juicy
Take fins off, stay on the interval...
1 x 50 drill @ 1:00
1 x 75 swim FAST for time from a dive
1 set primary stroke, 1 set free

Until 6:00p, finish up with...
Partner kick 25's @ :40- backwards ss at midpool; 1st half is choice kick, 2nd half is breast kick

Warmdown an easy 100 at 5:58p, then change quickly for yoga! Do an excellent job with your HW tonight, make sure you're ready for the week ahead at school. Have a great day!