Saturday Morning, September 28, 2019- Combined Jr. Gold @ DS

1 x 600- 300 swim freestyle, 300 reverse IM- go drill/drill/skulling by 25's
1:00 rest

2 sets of:
1 x 300- 50 ra2 la2 free drill, 50 2k1p breast drill @ 5:00
1 x 200- go 50/25/50/25/50; 50's are 6ks back drill, 25's are fly pull w/free kick, @ 3:30
1 x 100 kick on back, focus on UDK's past flags- get time & desc 1-2, @ 1:45
Check HR after 2nd set, then get right into...

1 x 450 IM, 50 fly/back/breast- each 50 is swim/kick, desc the 3 x 150's to what you can
1:00 rest, check HR again.

3 x 50 swim IM order by 25's @ :55
2 x 50 kick on back FAST fly/breast kick on #1, breast/free kick on #2, @ :55
3 x 50 swim IM order by 25's @ :50
2 x 50 kick FAST IM on back (as above) @ :55
3 x 50 swim IM order by 25's @ :45 (go @ :50 if not making :45)
Check HR

TEST SET:
3 x 350 swim IM @ 5:30, desc 1-3 to all out FAST; #3 from a dive (75 swim of each stroke, then 50 kick free with boards)
Make sure you get your time for #3, give it to Susan.

12&U, get out for drylands
13&O, until 10a, finish up with...
3 x 50 swim fly/free by 25's @ :55 (gets :05 faster by round
1 x 200 pull free with shnorkels & choice equipment
:30 rest between sets, check HR

Do an excellent job with your HW this weekend, and with drylands today. Get excited for workout tomorrow night at CM. Have a great day!