Sunday Afternoon, April 28, 2019- Combined Jr. Gold @ CM

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

3 sets of:
6 x 25 @ :40-
odds- sit&spin backstroke drill
evens- choice drill in primary stroke (if free, go catchup drill with BIG kick, keep head still)
3 x 50 swim free/NO FREE by 25's @ :55, desc 1-3 (go swim/kick by 25's in 2nd set; go all kick on back in 3rd set)
No rest between sets, check HR after 3rd set, then 1:00 rest

Have fins ready...
3 x 150 swim free br 3 @ 2:40, desc 1-3 to all out FAST, get time
WITH FINS: 3 x 150 @ 2:40- 100 swim free, 50 kick on back, desc 1-3 to all out FAST (how close can you get to your time from 3rd 150 swim free?)
Take fins off
3 x 100 swim swim IM @ 2:00 desc 1-3, get time
WITH FINS: 3 x 100 swim IM, last 25 free kick on back @ 2:00, desc 1-3 (how close can you get to your time from 3rd 100 IM above?)
Take fins off
3 x 50 swim in primary stroke @ 1:15- NO FREE, desc 1-3 to all out FAST
WITH FINS: 3 x 50 swim/kick on back by 25's desc 1-3 to all out FAST- can you be faster than 3rd 50 above?
Check HR, take fins off

20 x 50 with shnorkels (with buoys on pulling)
2 x 50 pull free @ 1:05/2 x 50 kick free with shnorkels & boards @ 1:05
2 x 50 pull free @ 1:00/2 x 50 kick free with shnorkels & boards @ 1:00
2 x 50 pull/2 x 50 kick @ :55 (with same equipment as above)
2 x 50 pull/2 x 50 kick @ :50 (same equipment as above)
2 x 50 pull/2 x 50 kick @ :45 as above
Check HR

Warmdown a bit before you get out. Do an excellent job with your HW tonight- make sure you're ready for the week ahead at school. Regular schedule all this week. Have a great day!