Saturday Morning, December 7, 2019- Jr. Gold @ DS

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

With fins:
4 x 50 1:00- 25 catchup free drill, 25 dolph kick on side (1/2 way UDK)
6 x 25 @ :40- 2 dolphin kicks 1 pull breast, except #3&5 are kick FAST @ :20 (UDK 1/2 way)
4 x 50 @ 1:00- 25 choice drill in primary stroke NO FREE, 25 kick on back with arms pointed towards ceiling (UDK 1/2way)
6 x 25 @ :40- sit & spin backstroke drill @ :40- get shoulders & torso up out of the water
Check HR & take fins off, then...
1 x 400- 25 sit & spin backstroke drill (get shoulders & torso out of water), 50 swim neg split backstroke, 25 choice drill in primary stroke, NO FREE
1:00 rest, check HR again

3 rounds of:
3 x 100 swim/kick on back by 50's free @ 1:45, desc- except #2 is all swim free br3 @ 1:20
6 x 75 @ 1:25-
odds are 25 kick fly with boards, 50 swim back/breast by 25's
evens are 25 kick with boards, 50 swim all in primary stroke NO FREE, desc 1-3
:30 rest, check HR, then get ready...
9 x 50 kick as follows:
1- kick with boards free/NO FREE by 25's @ :55
2- kick on back @ :50- 4 UDK's off each wall
3- kick choice with boards @ :45, hustle to make the interval
:30 rest after each set, check HR
After 3rd set, get fins...

With fins, until the end of workout, finish up with...
25's as follows:
1&2, swim build to FAST @ :40
#3, swim 15y FAST, 10y drill @ :40
#4- all swim FAST @ :20
Change strokes after each round of 4.

Warmdown a bit before you get out. Do an excellent job with your HW this weekend and REMEMBER: NO DRYLANDS TODAY, NO JR. GOLD WORKOUT TOMORROW (regular schedule resumes on Monday, 12/9). Get excited to race next week, Thank Susan, Kristy & Tanya for the workout & have a great day!