Saturday Morning, December 28, 2019- Combined Jr. Gold @ DS

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

With boards, where noted:
4 x 75 @ 1:20- 50 fist free drill br3, 25 breast kick on back
6 x 25 kick with boards @ :35- race 2 at a time (odds free, evens NO FREE)
4 x 50 @ 1:00- 25 fly pull free kick, 25 choice breast drll
6 x 25 kick on back @ :35- race 2 at a time, 4 UDK's off each wall (odds free, evens choice)
4 x 100 @ 1:50- 50 swim primary stroke with FAST TURN/BO, 25 kick on back, 25 choice drill
8 x 25 kick @ :35- race 2 at a time, 4 with boards & 4 on back (4 UDK's!); odds choice, evens NO FREE
1:00 rest, check HR

3* sets of (same "primary" stroke throughout each round)
1 x 100 swim @ 1:30 (or @ 1:40)- 25 primary stroke NO FREE, 75 free br3
1 x 100 swim @ 1:30 (or @ 1:40)- 50 primary stroke NO FREE, 50 swim free br3
1 x 100 swim @ 1:30 (or @ 1:40)- 50 primary stroke NO FREE, 25 free br3, 25 primary stroke
3 x 50* @ :50 (or :55) swim/kick by 25's desc 1-3 in primary stroke (same pri. stroke as 100's above)
1 x 100 @ 2:00- swim/kick with boards by 50's FAST for time in primary stroke
NO EXTRA REST between sets, check HR when you can.
*in 3rd set, intervals for both the 100's and 50's are :05 faster (so 1:25 & :45, or 1:35 & :50)
After 3rd set get right into...
3 x 300 swim free with shnorkels @ 4:00, desc 1-3 (can be backstroke if you make the interval); Lanes 5-6 can go 250's if needed, be sure to descend
1:00 rest

Until 10a (9:45a for 12&U), finish up with...
50's @ :45 (or @ :50) as follows:
1-4, IM order by 25's (3rd 50 is all kick with boards)
5-8, swim free/NO FREE by 25's (3rd 50 is all kick on back)
9-12, swim in primary stroke NO FREE (3rd 50 is all kick with boards)
:30 rest between sets of 12, check HR

Warmdown a bit before you get out. Do an excellent job with drylands today, and be sure to keep track of the schedule each day. Have a great day!