Saturday Morning, September 21, 2019- Combined Jr. Gold @ DS

1 x 600- 300 swim freestyle, 200 reverse IM drill (50 of each stroke), 100 kick on back (UDK's!)
1:00 rest

4 x 100 @ 1:45- 25 fist free drill br3, then 75 drill/swim/drill backstroke by 25's- drill is double arm backstroke with freestyle kick
Check HR & put fins on
2 sets of:
6 x 25 as follows:
odds- sit & spin backstroke drill @ :40- get head & shoulders out of water
evens* are choice drill NO backstroke @ :40, except #4 is FAST kick on back (UDK to halfway) @ :20
2 x 150 @ 2:30 swim back/breast/back by 50's (breaststroke 50 with dolph kick); desc the 2 x 50's backstroke, flip turn on breaststroke 50
No rest between sets, check HR after each round
After 2nd set, take off fins and get right into
1 x 300 swim backstroke, desc the 50's 1-3 & 4-6, focus on head still, hip rotation & tempo; 4 UDK's off each turn
1:00 rest, check HR

3 sets of:
1 x 125 swim- 25 fly, 100 swim free br3 or 4/2 @ 1:45
1 x 125 swim 50 fly/back by 25's, 25 kick choice on back (4 UDK's!), 50 swim breaststroke @ 1:45 (or 1:55)- you'll have to hustle here to make the interval!
1 x 100 @ 1:45- swim/kick by 50's in primary stroke, desc 1-3 to all out FAST! (kick is on back, focus on UDK's!)
1:00 rest after 1st set, :30 rest after 2nd set.

TEST SET-
1 x 400 free kick FAST for time with boards- get time, tell Susan
Check HR

12&U- get out for drylands
13&O- finish up with...

Until  10:00a, with boards where noted:
2 x 50 drill in 4th best stroke @ 1:00 (NO FREE)
2 x 50 swim fly/4th best stroke by 2's, desc 1-2 @ :50
2 x 25 partner kick @ :40- race here!
No rest between sets, check HR before you get out.

Warmdown a bit before you get out for drylands. Be sure to give Susan your time for the 400 kick. Do an excellent job with your HW this weekend (and with drylands today!). Tomorrow at 4:30p at the Mother Ship. Have a great day!