Sunday Afternoon, December 1, 2019- Combined Jr. Gold @ CM

PMI @ 4p

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

With fins:
6 x 25- odds choice drill @ :40, evens FAST kick (UDK to halfway on stomach) @ :20
4 x 50 choice drill in primary stroke NO FREE @ 1:00
6 x 25- odds sit & spin back drill@ :40, evens are kick on back with arms toward ceiling @ :25
4 x 75 @ 1:20- 50 2 dolph kicks 1 pull breast drill with flip turns, 25 dolph kick on side
6 x 25- odds fly pull with free kick @ :40, evens are choice kick FAST, UDK on back to halfway
Check HR, then take fins off
1:00 rest

15 x 100 as follows-
1- all kick @ 2:00- 75 IM, :10 rest, then last 25 all out FAST in primary stroke kick
2- swim/kick by 50's in primary stroke @ 1:40
3- swim IM @ 1:30- get time & desc 1-5
Check HR, then 1:00 rest

With fins, finish up with...
6 rounds of:
4 x 25 @ :40- "the usual"
1 x 50 swim FAST for time @ 1:00, get time
1 x 50 dolphin kick LUNGBUSTER/swim by 25's @ 1:00- how close can you get to your time on the 1st 50?

Until 6p...
Work on starts

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. Get excited to race this weekend (or next) & have a great day!