Sunday Afternoon, March 24, 2019- Combined Jr. Gold @ DS

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

With fins:
6 x 25 fly drill @ :40- except #3&5 are FAST dolph kick on back @ :20
Different drill from round to round
After 3 rounds, take off fins and get right into...
1 x 400- 25 dolph kick on side- face dryland room, 50 drill choice fly, last 25 swim fly build FAD
1:00 rest

6 rounds of:
1 x 25 swim fly build, 50 swim back with FAST turn, 50 swim breast with FAST turn, 25 kick FAST on back, @ 2:30 (Lane 1 @ 2:40)
1 x 100 swim free br 3 @ 1:10 (or @ 1:15 or 1:20 if needed)
No rest between sets, except :30 rest after 3rd round, check HR

With fins until 6:00p,
3 x 150 with fins desc @ 2:40
3 x 100 kick on back desc (NO FINS) @ 2:00 desc
3 x 75 swim IM (NO FREE) @ 1:40 desc
Hopefiully we can get two rounds in before yoga.

Warmdown a bit before you change 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!