Saturday Morning, April 27, 2019- Combined Jr. Gold @ DS

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

6 x 150 as follows:
2 x 25 @ :35- 6 kicks & 1 stroke back drill (go sit & spin back drill in even rounds)
2 x 50 swim/kick on back by 25's @ 1:00 desc 1-2 @ 1:00 (go @ :50 in even rounds)
After #6, check HR, then...
1 x 450 as follows:
100 swim backstroke (steady head position, roll hips evenly & FAST UDK's to 8y), 50 kick breast with boards (squeeze feet together at the end of each kick)- descend the 150's 1-3, meaning each 150 gets FASTER
1:00 rest, check HR

6 sets of:
4 x 25 @ :40- dolphin kick with boards (choice kick on back in even rounds)
2 x 75 @ 1:15- 50 swim backstroke, 25 swim breast
2 x 50 swim free br 3 @ :45- focus on finishing your stroke & FAST UDK's, desc 1-2
1 x 100 kick FAST @ 2:00- IM with boards in odd rounds, choice on back in even rounds (focus on FAST UDK's to 8y!)
No rest between sets; check HR when you can throughout the set.
1:00 rest after 6th round, check HR

Until 9:55a, finish up with...
25's in sets of 4 as follows:
1- swim 15y FAST, 10y drill ("15/10") @ :40
2- all swim build to FAST finish @ :40
3- all swim FAST @ :20!
4- 15/10 @ :40
Go odd rounds of 4 x 25 all free; even rounds of 4 x 25 choice- but only one stroke for 4 x 25 (can be different stroke from round to round; example, all fly on 25's 5-8, then all backstroke on 25's 13-16)

At 9:55a warmdown with a 250 (odd 50's drill, even 50's choice kick on back). Be sure to take all your equipment with you and thank Adam for running your workout this morning. Do an excellent job with drylands this morning (11-12noon), and with your HW. Tomorrow regular workout at CM (4:30-6p), but NO YOGA. Have a great day!