Saturday Morning, May 4, 2019- Combined Jr. Gold @ DS

1 x 600- 300 swim freestyle, 300 reverse IM drill- each 100 is drill/drill/swim/kick by 25's
1:00 rest

With fins:
10 x 25 @ :40-
odds- breast pull free kick
evens- kick free on back with arms pointing toward ceiling, hold body line, keep head still
6 x 75 @ 1:20- 50 2 dolph kicks 1 breast pull with flip turns, neg split; 25 choice kick, but UDK to 1/2 way
10 x 25-
odds- sit & spin back drill @ :40
evens- fly pull free kick (build) @ :25
Take fins off & check HR

3 x 100 swim IM @ 1:35 (1:45) desc 1-3, last 25 is free kick on back
3 x 50 swim free br 3 @ :45, except #2 is @ :35 (:50 & :40)

3 x 100 swim IM @ 1:35 (1:45) desc 1-3, last 50 is kick with boards breast/free by 25's
3 x 50 swim free br3 @ :45, except #2 is @ :35 (:50 & :40)

3 x 100 @ 1:35 (1:45)- swim 25 fly, kick 25 free on back, then 50 kick breast/free with boards, desc
3 x 50 swim free br3 @ :45, except #2 is @ :35 (:50 7 :40)

3 x 100 kick IM @ 1:35 (1:45)- 50 on back, 50 with boards- IM order by 25's, desc 1-3
3 x 50 swim free @ :45, except #2 is @ :35 (:50 & :40)
1:00 rest, check HR

TEST SET
8 x 50 kick FAST for time @ 1:00 with boards (4 free, last 4 can be primary)
Check HR

Until 10a, finish up with...
3 x 75 swim free with shnorkel @ 1:10 desc 1-3 to something juicy!
1 x 150 swim free (NO SHNORKEL) desc 50's 200 setup/build/FAST- by 50's, all @ 2:30
No rest between rounds, check HR after each 150.

Warmdown a bit before you get out. Do an excellent job with your HW this weekend- and with drylands today (12&U get out at 9:45a for drylands). Get excited to race at our meet next weekend. Have a great day!