Sunday Evening, February 10, 2019- Combined Jr. Gold @ IL

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

14 x 25 as follows:
odds- @ :40, all drill (1, 3 & 5 are ra2 la2 free drill; 7, 9, 11 & 13 are choice drill NO FREE)
evens- kick on back @ :30- focus on small, fast UDK's to 8 yards off the wall; 2,4 & 6 build, 8, 10, 12 & 14 are all out FAST
2 x 300 @ :15 rest as follows:
#1- each 100 is 2k 1 pull breast drill, 50 choice kick on back (fast UDK's), 25 swim breast build to FAST
#2- each 100 is 25 choice kick build, 50 swim neg split in primary stroke, 25 kick FAST (UDK's!)
1:00 rest

9 x 50 @ :50-
2 swim/kick on back by 25's (choice), 1- kick with boards- FAST inside the flags
9 x 50 @ :45-
2 swim free/NO FREE by 25's, 1- kick with boards- hustle to make the interval (go on abck if missing interval)
1:00 rest, check HR & get your mind right...
9 x 50 @ :40-
2- swim all free with FAST turns, 1- kick on back- giddyup to make the interval, go kick/swim by 25's if you miss the interval
1:00 rest, check HR

From the starting end...
Take turns going off the blocks, maybe 2 at a time :10 apart...
Go FAST vert dolphin kick for :20 on, :10 off for 3 rounds (1:30 total), then...
1 x 50 kick FAST for time from a dive (dive in, roll onto back & kick your FACE off), focus on UDK's!
Make sure everybody gets a couple of 50's from a dive; change up the vertical kick after everybody's gone a 50 from a dive.

Warmdown a bit before you get out & do an excellent job with your HW tonight- make sure you're ready for the week ahead at school. Have a great day!