Saturday Morning, March 2, 2019- Combined Jr. Gold @ DS

1 x 600- 300/300, mix up the IM
1:00 rest

16 x 50 in sets of 4 as follows:
1- all drill (choice) @ 1:00
2&3- kick on back neg split @ :50, focus on UDK's to 8y (Lanes 1&2 @ :55)
#4- all kick with boards @ :40- hustle to make the interval! (Lanes 1&2 @ :50)
Change strokes throughout if you'd like (after sets of 4)
1:00 rest after #16, check HR

12 x 75 IM, each 75 is 25 kick with boards, 50 swim- but the order changes by 25's throughout:
1- fly/back/breast
2- back/breast/free
3- breast/free/fly
4- free/fly/back
5- fly/back/breast
Etc...to #12
1-6 @ 1:15
7-12 @ 1:10
(Lanes 1&2- go 6 @ 1:20 & 6 @ 1:10)
Check HR after #12, then get right into...
150 drill/skulling by 25's
1:00 rest

TEST SET:
3 x 350 IM @ 5:30 desc 1-3, #3 in 2 groups from a dive
75 swim of each stroke (IM order), then 50 kick free with boards

Until 10a, finish up with...
125's as follows:
1&2 @ 1:55- odd 25's swim, even 25's kick on back, focus on UDK's & desc 1-2 (L1&2 @ 2:05)
#3- all swim free br 3 @ 1:25 (#3), 1:20 (#6) or 1:15 (#9); Lanes 1&2 go @ 1:40, 1:35 & 1:30
:30 rest after #9, check HR; then repeat for 18 x 125 total
Check HR again

Warmdown a bit before you get out. Do an excellent job with your HW this weekend - and with drylands today. DON'T FORGET: tomorrow afternoon we're up at Claude Moore (4:30-6p), with yoga afterwards (until 6:30p) so bring a t-shirt & shorts. Have a great day!