Saturday Morning, January 11, 2020- Combined Jr. Gold @ DS

1 x 600- 300 swim freestyle, 300 reverse IM drill- each 75 is drill/drill/kick on back by 25's
1:00 rest

4 x 100 @ 1:45-
50 ra2 la2 freestyle drill, 25 2 kicks 1 pull breast drill, 25 kick free on back build to FAST
4 x 100 @ 1:35-
50 swim free FAST TURN, 50 swim/kick breaststroke by 25's FAST TURN
16 x 25 in sets of 4:
1-2, choice drill in primary stroke @ :40, NO FREESTYLE
#3- swim at 200 setup pace in primary stroke @ :30
#4- dolphin kick LUNGBUSTER @ :20- go as far as you can with small fast UDK's; if you need a breath sneak one in there & get back underwater to finish the 25
No rest between sets of 4 x 25
1:00 rest after #16, check HR

3 rounds of:
3 x 50 swim/kick by 25's @ :55 IM order by 50
1 x 75 swim free br3 @ :55 (or @ 1:00)
3 x 50 swim/kick choice by 25's @ :50- focus on UDK's to make the interval
1 x 75 swim free br3 @ :50 (or @ :55)
3 x 50 swim free/choice by 25's @ :45
1 x 75 kick FAST for time with boards- get time for each 75, who's going to break a minute?
1:00 rest between sets, check HR
After 3rd set...
6 x 150 as follows:
odds- swim STRONG neg split free br3 @ 2:00 (or @ 2:10)
evens- 100 swim IM, 50 kick free with boards @ 2:30, desc 1-3 to something JUICY!
1:00 rest, check HR again

TEST SET:
1 x 400 kick FAST for time with boards
Make sure you give your time to Susan

Until you have to get out, finish up with...
3 x 50's fly swim/kick by25's @ 1:00, focus on 4 UDK's off each wall & desc 1-3
1 x 50 swim free br3 @ :35 (or @ :40)
Check HR at 10a, no extra rest between rounds.

Warmdown a bit before you get out & be sure to thank Susan for the workout. Have a great day!