Sunday Afternoon, December 29, 2019- Combined Jr. Gold @ CM

PMI @ 4p, then...

1 x 600- 300 swim freestyle, 300 reverse IM- each 75 is 25 skulling, 50 drill
1:00 rest

With fins:
8 x 25 breast pull with free kick @ :40, except 3&6 are FAST UDK @ :20
8 x 75 breast pull with dolphin kick and FLIP TURNS @ 1:25, except 4&8 are FAST kick on back with 4 UDK's @ :55 (desc 1-3 & 5-7)
1:00 rest, check HR & take fins off
1 x 600 as follows:
150 swim- 50 back (tempo), 25 breast (big kick)- 2 times through for a 150
50 drill choice- back or breast
3 times through, then check HR & 1:00 rest

3 sets of:
6 x 25 kick with boards, RACE 2 at a time @ :35
2 x 75 kick on back desc 1-2 @ 1:20- focus on 4 UDK's off each turn.
No extra rest between sets. Check HR after 3rd set, then...

1 x 400 kick FAST for time with boards- get time
1:00 rest

MYSTERY SET!!!
Today we went 8 x 100 in 4 rounds of 2 as follows:
Odds- BROKEN 100 KICK with boards- 25/50/25, all @ :10 rest (goal is to be faster on these than the avg time per 100 from your 400 kick above), all @ 2:15
Evens- swim freestyle (or backstroke) on a FAST interval (I'll give everybody an interval, a time to beat: 1:05, 1:10, etc...), all @ 2:15

Until 6:15p, finish up with...
25's with fins in sets of 4- the usual, @ :40

Everybody works on starts until 6:30p.

Warmdown a bit before you get out. Do a little reading tonight, have a good meal & plenty of water- make sure you're ready for workout tomorrow morning (at your regular pool). Have a great day!