Sunday Afternoon, November 17, 2019- Combined Jr. Gold @ CM

After PMI (4p in stands)...

1 x 600- 300 swim freestyle, 300 choice drill (NO FREE), 300 kick on back, focus on 4 UDK's
1:00 rest

12 x 75 in sets of 4, all @ 1:20
1-4, drill/kick/drill by 25's
5-8, kick/drill/kick by 25's- build kick to FAST
9-12, 50 swim, 25 kick desc 1-3, hold for 4
1:00 rest, check HR

3 sets of:
1* x 50 swim all out FAST, get time @ 1:00 (*3 x 50 in 2nd set, 5 x 50 in 3rd set, all @ 1:00)
100 drill (150 in 2nd set, 200 in 3rd set)
1:00 rest

3 sets of:
1* x 75 swim FAST for time @ 2:00- get time (*3 x 75 in 2nd set, 5 x 75 in 3rd set- all from a dive)
100 drill (150 in 2nd set, 200 in 3rd)

If there is time, repeat the above, only 50's & 75's are all KICK

Warmdown a bit before you get out. Do an excellent job with your HW tonight, make sure you're ready for the week ahead at school. Have a great day!