Tuesday Morning, December 24, 2019- Combined Jr. Gold @ DS

1 x 600- 300 swim free, 300 IM drill- mix it up
1:00 rest

3 sets of:
4 x 25 @ :40- choice drill in primary stroke (can be free in 1st round), except #4 is 200 setup)
2 x 75 @ 1:10- 25 fist free drill, 50 swim free FAST TURN
4 x 25 kick, 1-2 on back @ :40 (4 FAST UDK's to halfway), 3-4 with boards, #4 @ :20
1 x 100 swim/kick by 50's in primary stroke, desc 1-3
1:00 rest between sets

12 x 50 as follows:
1-6 @ :50 (1-2 swim IM order, 3-4 swim free desc 1-2, 5-6 kick on back)
7-12 @ :40, as above
1 x 300- 50 choice drill, 25 skulling
1:00 rest

LONG SWIM-
3 x 800 @ :30 rest as follows:
1- go swim free (80%), swim IM by 100's, desc 100 IM to FAST
2- go swim free (90%), kick by 100's, desc 1-4 to FAST
3- go 100 swim IM (smooth & strong), 100 swim/kick by 50's in primary stroke, desc 1-4 to FAST
Check HR

With shnorkels...
18 x 75 @ 1:15/1:00 (odds & evens for 1-6), or 1:15 & :55 (7-12, odds & evens) or 1:20 desc 1-3's (13-16)

Until 8a, finish up with...
25's kick with boards @ :40, all FAST, IM order by 4's

Warmdown a bit before you get out. Enjoy the holiday and be sure to check the Holiday Training Schedule for each day. Have a great day!