Saturday Morning, May 18, 2019- Combined Jr. Gold @ DS

1 x 600- 300 swim freestyle, 300 reverse IM drill- go 50 drill, 50 kick on back
1:00 rest

With fins:
18 x 25 as follows in sets of 6
1-2, fly pull free kick @ :35
#3- FAST kick on back @ :20, focus on UDK to halfway
4-5, "blow it out the back" fly drill @ :45
#6- FAST kick on back @ :20
Check HR after #18, then take fins off

12 x 75-
odds, 25 swim fly build to FAST turn, 50 choice @ 1:15
evens- 25 swim fly FAST, 50 kick with boards choice/breast by 25's- press back on breast kick, not down- also @ 1:15
Check HR after #12

6 rounds of:
3 x 100- #'s 1&3 are swim IM (last 25 kick free on back) @ 1:30 (Lanes 9-10 @ 1:40), desc 1-2; #2 is swim free br3 @ 1:05 (Lanes 9-10 @ 1:20, okay; Lane 8 @ 1:15)
2 x 75 @ 1:20- 25 kick with boards, 50 swim, desc 1-2 (Lanes 9-10 @ 1:30, okay)
1 x 150- kick FAST for time as follows:
odd rounds, go straight 150 with boards, except middle 50 is on back, focus on UDK's to 8y
even rounds- go BROKEN, 3 x 50 kick @ :10 rest with boards, middle 50 is always breast or fly kick
:30 rest between sets to regroup, sip some water & get your mind right for the next round

If there is time, go the following until you get out:
75's free with shnorkels & buoys (paddles okay on alternate sets)-
3 @ 1:05 desc 1-3
1 @ :50
Lanes 9-10 can go 3 @ 1:15 desc, then 1 @ 1:00

Warmdown a bit before you get out. Do an excellent job with your drylands today (12&U go 10:30-11:30a, 13&O go 11-12p) and with your HW. Tomorrow night is regular workout at CM (4:30-6p, NO YOGA). Have a great day!