Sunday Afternoon, March 10, 2019- Combined Jr. Gold @ CM

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


4 x 75 @ 1:20- 25 catchup free, 50 choice drill in primary stroke (NO FREE)
5 x 100 @ 1:45- 50 choice kick on back (UDK's!)
12 x 50 in 2 sets of 6 as follows:
1- choice drill @ 1:00
2- swim/kick on back by 25's @ :50
3- swim free/NO FREE by 25's @ :40 (Lane 1- okay @ :45)
No rest between sets of 6, check HR after #12, then 1:00 rest


With fins where noted, 2 sets of:
4 x out & backs kick with boards @ :45- forward ss at midpool; go free kick then dolphin kick
3 x 150 swim with fins @ 2:40 desc 1-3 to all out FAST
6 x 25 kick with boards- odds all FAST @ :20, evens 15 FAST 10 easy @ :40
3 x 100 swim with fins @ 1:50 desc 1-3 to all out FAST
4 x 1/2 pool sprints @ :40 all swim FAST (FAST breakouts on odds, FAST finishes on evens)
3 x 75 swim with fins @ 1:40 desc 1-3 to all out FAST- get time & check HR, then go back down to the deep end
1st set is free, 2nd set is primary stroke NO FREE


If there is time, work on starts & FAST breakouts until 6:00p. Do an excellent job with your HW tonight, make sure you're ready for the week ahead at school. Have a great day!