Saturday Morning, January 25, 2020- Combined Jr. Gold @ DS

1 x 600- 300 swim freestyle, 300 reverse IM- each 100 is drill/kick on back by 50's
1:00 rest

Focus on 4 UDK's and sharp drilling...
18 x 50 in sets of 6 as follows:
1-2, kick (build) on back/choice drill in primary stroke (NO FREE) @ 1:00
#3- swim/drill by 25's in primary stroke, build tyo a FAST TURN/BO @ :50
#4- fist free drill br3 @ 1:00- feel water on forearm
5-6, swim/kick free by 25's @ :50
1:00 rest, check HR, then...

6 x 300 as follows:
1-3, swim/kick (75/25) for each 100, desc 1-3 to something FAST @ 5:00
4-6, swim freestyle, desc 1-3 to something JUICY @ 4:30
Check HR, then put fins on...

With fins:
16 x 25 @ :40
1-2, breast pull with dolph kick
3-4, sit & spin back drill
Take fins off for...
8 x 75 as follows:
odds- 25 swim fly, 50 kick (grab board for last 25) @ 1:10 (or @ 1:20)
evens- swim back/breast/free by 25's desc 1-4 @ 1:10 (or @ 1:20)
Check HR after #8, then 1:00 rest

TEST SET:
3 x 350 swim IM @ 5:00- 75 of each stroke, 50 kick free with boards @ end.
Make sure I get your time for #3

If there is time, finish up with...
25's @ :40 in sets of 4- the "usual," but ALL KICK (4 x 25 w/boards, 4 on back)

12&U get out at 9:45a for drylands
13&O, be sure to work hard right up until 10a!

Warmdown a bit before you get out. Do an excellent job with your HW this weekend, and with drylands today. Tomorrow at CM from 4:30-6:30p, we'll do PMI at the end of workout (6:10-6:30p), right on deck. Have a great day!