Saturday Morning, October 12, 2019- Combined Jr. Gold @ DS

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

12 x 75 as follows:
1-4, 50 fist free br3, 25 dolph kick on side  @ 1:20
5-12,
odds, 25 swim free br3 build to FAST TURN, 50 drill in primary stroke @ 1:20
evens, 25 kick on back FAST (4 UDK's), 50 swim/drill by 25's NO FREE- build the swim to FAST turn
Check HR, then 1:00 rest

3 sets of:
4 x 25 kick FAST with boards @ :45, except #3 is always @ :20 (go free, choice, NO FREE by round)
6 x 25 fly, odds are drill @ :45, evens are swim build to FAST @ :25 (4 UDK's); fly drill in 1st round is fly pull with free kick; in 2nd round is "blow it out the back" drill; in 3rd round is 1/2 ra fly, 1/2 la fly
Check HR after 3rd set, then get right into...
1 x 400- each 100 is 25 swim (build to FAST), 25 drill, then 50 kick on back easy/FAST by 25's (4 UDK's!); go odd 100's fly, even 100's choice NO FLY
1:00 rest, check HR again & get water

TEST SET- 
1 x 2000 swim free for time (anybody new to the group this year can go 1 x 1650 swim free)
NOTES: keep track of your lengths by 100's, try to eyeball the clock as you flip at each 100 (not that hard to do). Be sure to listen for Susan to call out a time when you finish (AND, watch the clock as you finish as well!) so you can give her your time when you get out.

12&U- get out at 9:45a for drylands
13&O, finish up with the following until 10a:

With shnorkels & choice equipment-
4 x 50 pull free @ :55, then :50, then :45, then :40- hustle on #4 to make the interval!
1 x 75- 50 FAST PULL, 25 kick FAST with shnorkel & board- all FAST @ 1:00
No rest between rounds; check HR at 10a.

Warmdown a bit before you get out. Be sure to thank Susan for the workout & giver her your time for the 2000 (or mile). Do an excellent job with your HW this weekend, and with drylands today. Have a great day!