Saturday Morning, September 14, 2019- Combined Jr. Gold @ DS

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

12 x 75, odds & evens as follows:
odds- 50 catchup free drill, 25 dolph kick on side- face bulkhead, @ 1:20
evens- 50 2 kicks 1 pull breaststroke drill, 25 kick free on back with arms toward ceiling, @ 1:20
Except, last 4 are as follows:
25 breast pull free kick, 50 drill/kick on back by 25's in primary stroke, build kick to FAST @ 1:20
Check HR, then 1:00 rest

With boards where noted:
6 sets of (*even rounds, 50's @ :50)
2 x 50 swim back/breast by 25's @ :55* desc 1-2 (IM style- tempo on back, big kick on breast)
2 x 50 swim/kick by 25's in primary stroke, NO FREE; desc 1-2 @ :55*
1 x 50 swim free br 3 (or 4/2) @ :40
1+ x 75 kick FAST for time with boards @ 1:30
No rest between rounds;
+even rounds, the 75 kick is BROKEN 150 kick, 3 x 50 kick FAST @ :10 rest, all @ 3:00
After 6th set, 100 easy drill, then...

TEST SET:
8 x 50 kick all out FAST with boards @ 1:10- keep track of average and fastest times.

12&U get out at 9:45 for drylands- do a great job!
13&O- finish up with...

With shnorkel & buoys,
75's pull free desc 1-3's- go 3 @ 1:20, 3 @ 1:10 and 3 @ 1:00, until 10a

Warmdown a bit before you get out. Do an excellent job with drylands today, and with your HW this weekend. Tomorrow afternoon at the Mother Ship, 4:30-6:30p, bring clothes for yoga. Have a great day!