Saturday Morning, November 30, 2019- Combined Jr. Gold @ DS

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

With fins, 3 sets of:
6 x 25-
odds*- breast pull with free kick @ :35
evens- choice drill in primary stroke @ :35
*except #3 is FAST UDK on stomach @ :20
3 x 75 breast pull with dolph kick- with FLIP TURNS, desc 1-3 @ 1:15
No rest between sets, check HR after 3rd set

24 x 50 in sets of 6:
1-3, swim/kick in primary stroke NO FREE @ :50 (Lanes 1-2, @ :55- okay)
4-6, swim breast/free by 25's @ :50* (Lanes 1-2, @ :55- okay)
*get's :05 faster by round
Check HR after #24, then 100 easy choice/drill by 25's
1:00 rest

4 sets of:
1 x 200 drill/swim by 25's @ 3:30
4 x 50 swim (same stroke) desc 1-3/4 (3&4 are FAST) @ :55
1 x 200 swim free br3 or 4/2 @ 2:25 (or 2:40), make interval)
4 x 50 swim at 200 GP @ 1:00 (even rounds @ :10 rest)
1 x 300 pull free with shnorkel & choice equip, get time & desc 1-4
1:00 rest between sets.

Until 10a, finish up with...
25's swim @ :40 in sets of 4- the "usual"

Warmdown a bit before you get out. Remember, drylands today (today only) are from 11-12p for everybody. Tomorrow at CM- PMI first, then we'll swim until 6p. NO YOGA TOMORROW. have a great day!