Sunday Afternoon, March 31, 2019- Combined Jr. Gold @ CM

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

With fins, 2 sets of:
6 x 25 @ :40- 2 dolphin kicks 1 pull breast, head flat at the end of each stroke
4 x 50 @ 1:00- 25 kick on back with arms toward ceiling, 25 breast pull with free kick
4 x 75 @ 1:20- 25 kick free head out (hands streamlined out front), 50 choice drill 4ht best stroke
9 x 25-
1&2- choice drill in primary stroke @ :40
#3- FAST kick on back @ :20- FAST UDK to halfway
No rest between sets, check HR after 2nd set, then take fins off

28 x 50 as follows:
swim/kick by 25's @ :50 (@ :55 for Lane 1- okay)- focus on UDK's to 8 yards; except...
#3, 5 & 7 are all kick with boards- same interval
1:00 rest after #21, check HR; then try last 7 @ :45 (or :50)-
Check HR again

With shnorkel...
3 x 5:00 swims @ 1:00 rest- keep track of how far you go in each 5:00 swim, try to increase that #;
3 x 5:00 kicks @ 1:00 rest- same as above, except kick (go 1st & 3rd 5:00 kick with boards & shnorkels, #2 can be on back (skip shnorkel, unless you really REALLY want to try it)

If there is time, work on starts until 6:00p.

Warmdown a bit before you get out & change for yoga. Enjoy your day off tomorrow, and REMEMBER, NO MORNING WORKOUT TOMORROW AT CM OR DS. Have a great day!