Saturday Morning, December 21, 2019- Combined Jr. Gold @ DS

1 x 600- 300 swim freestyle, 300 reverse IM- each 100 is kick/drill/swim/drill- by 25's
1:00 rest

With fins:
6 x 25 @ :40- breast pull free kick, except #4 is FAST UDK @ :20
6 x 25 @ :40- fly pull free kick, except #4 is FAST UDK on back @ :20
6 x 25 @ :40- sit & spin back drill, except #4 is FAST UDK @ :20
Check HR & take fins off, then get right into...
1 x 400- 25 kick on back build to FAST backstroke turn, then 50 2 kicks 1 pull breast drill, 25 choice drill
1:00 rest, check HR again

All kick is FAST...
4 rounds of:
3 x 100 @ 1:40 as follows-
1- 25 kick FAST on back, 75 swim IM
2- 25 kick FAST w/boards, 50 swim primary, 25 kick FAST with boards
3- 25 swim free build to FAST TURN, 25 kick on back (4 UDK's!), 50 kick with boards
4 x 50 @ :50- swim/kick by 25's, except #3 is all swim free @ :35
After 1st set... BROKEN 200 kick (75/50/75 @ :15 rest)
After 2nd set...BROKEN 150 kick (3 x 50 kick @ :15 rest)
After 3rd set...BROKEN 100 kick (25/50/25 @ :15 rest)
After 4th set...BROKEN 75 kick (3 x 25 @ :10 rest)
1:00 rest between sets, check HR

12&U, get out at 9:45a for drylands
13&O, finish up with...
24 x 25 all KICK @ :40- the "usual" in sets of 4, odd rounds choice with boards, even rounds free kick on back- focus on 4 FAST UDK's!

Warmdown a bit before you get out. Do an excellent job with drylands today, and be sure to remind your parents that the Holiday Training Schedule starts TODAY (it's on the website). Have a great day!