Sunday Morning, October 20, 2019- Combined Jr. Gold @ DS

1 x 600- 300 swim freestyle, 300 reverse IM- each 75 is drill/drill/kick by 25's
1:00 rest

6 x 75 @ 1:20- 25 fist drill, 50 choice drill in primary stroke NO FREE
3 sets of:
4 x 25 @ :40 kick on back (with boards in 2nd set), focus on 4 UDK's off the wall- #3 @ :20
1 x 100 swim primary stroke/kick choice on back by 50's- get time & desc 1-3, @ 2:00
1 x 100 kick with boards IM order by 25's FAST for time @ 1:30- hustle to make this interval!
No rest between sets, check HR after 3rd set

With fins, 6 rounds of:
1 x 25 swim FAST @ :40- get time
1 x 50 swim FAST @ 1:20- time should be within :01 of your 25 time, times 2
1 x 75 swim FAST @ 2:00- time should be within :02 of your 25 time, times 3
1 x 50 drill @ 1:00
No additional rest between sets; go odd rounds free, even rounds primary stroke NO FREE
After 6th round, check HR & take fins off, then go 100 easy drill; then...
Pick one stroke (your choice, but same stroke for both) for...
2 more rounds of the above 25/50/75/50 drill- 25/50/75 are swim, just like the first 6 rounds- only NO FINS for the last 2 rounds

With equipment as noted, finish up with...
3 x 300 pull free with shnorkels (shnorkels on for all 3) & choice equipment desc 1-3 @ 5:00
3 x 200 swim/kick on back by 50's your choice stroke (same stroke for all 3) @ 3:30 desc 1-3
3 x 100 swim IM desc 1-3 @ 2:00, #3 should be JUICY!

Warmdown a bit before you get out. Do an excellent job with your HW today, make sure you're ready for the week ahead at school. Be sure to thank Kristy for her time this morning. Have a great day!