Saturday Morning, October 26, 2019- Combined Jr. Gold @ DS

1 x 600- 300 swim freestyle, 300 reverse IM- go 50 drill, 25 kick on back
1:00 rest

2 sets of:
3 x 100 @ 1:45- 25 catchup free drill (BIG kick), 50 kick on back neg split (4 UDK's), 25 breast pull with free kick, get flat at the end of each stroke; really warmup your legs here!
1 x 200 @ 4:00- first 150 is swim breaststroke (build to FAST TURN)/kick on back by 25's, then last 50 is kick breaststroke with boards; get your time for this 200 in 1st set, make it faster in 2nd set
No rest between sets; check HR after 2nd set, then 1:00 rest, then...
16 x 25 kick with boards-
Odds- choice @ :40, 1/2 FAST 1/2 easy
Evens- all FAST free @ :20
1:00 rest, check HR

4 rounds:
1 x 100 swim free br3 @ 1:30, 4 UDK's & strong neg split
1 x 100 swim free br3 @ 1:30 as above, except 3rd 25 is swim breaststroke (build)
1 x 100 swim free br3 @ 1:30- 3rd 25 is swim breast, last 25 is breast kick on back- hustle here!
1 x 100 @ 1:30- 25 swim free br3, 25 swim backstroke (4 UDK's), 25 swim breast, 25 kick breast on back
:30 extra rest, then everybody together...
1 x 100 @ 2:30- kick FAST for time with boards all free, except 3rd 25 is breaststroke kick- get time for each 100, then add up for 400 total
No extra set after 100 kick
1:00 rest after 4th round, then....

TEST SET-
400 kick FAST for time with boards- each 100 is 50 free, 25 breast, 25 free- this all fast here, RACE the person next to you and be sure to get your time
1:00 rest

12&U, finish up with 300 pull free with shnorkels, ascend the 100's 1-3 (that means start fast, then the 100's get easier) then get out for Drylands. Be sure to give Susan your time for the 400 kick

13&O, until 9:58a, finish up with:
3 x 50 pull free with shnorkels @ :50, desc 1-3
1 x 100 swim free (NO buoy here, but keep shnorkels on) @ 1:15 (or @ 1:20 if needed)
Every 3rd round is NO FREE (50's, no shnorkels, still @ :50 desc) and the 100 is swim IM @ 1:30

Warmdown a bit before you get out. Be sure to give Susan your time from the 400 kick and thank her for the workout this morning. Do a great job with Drylands today, do some HW today, too. Have a great day!