Friday Morning, August 30, 2019- Jr. Gold @ Broadlands (LCM)

1 x 600- 300 swim freestyle, 200 reverse IM drill, 100 kick on back (focus on UDK's!)
1:00 rest

"Swim as you feel" to keep it moving on this cool morning:
Easy drilling for 10-12 minutes, 100 choice, every 3rd 50 is (25M) 2k1p breast drill and (25M) dolph kick on side
Check HR

13 x 100 @ 2:10 as follows:
odds- kick for 35M with boards, then roll on back and kick in & out with FAST TURN & UDK's! Then pick up board at 35M to kick back to the wall
evens- 35M kick with boards, then swim FAST in & out of turn; pick up boards at 35M, then kick breast FAST back to the wall, also @ 2:10
#11- kick FAST for time with boards, get time
#12- all easy choice drill
#13- all kick FAST with boards, BROKEN, :15 rest at the 50
Check HR

With fins, 3 sets of:
3 x 150 swim desc 1-3 @ 2:40; #3 is all out swim FAST (2nd set, middle 50 is no free swim; 3rd set 1st 50 is swim NO FREE)
6 x 25 swim "modified usual" @ :40
 No free in 3rd set

Until 7:30, finish up with...
Pulling with shnorkels & buoys- drill on the odd 50's, pull build to FAST turn on the even 50's

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