Saturday Morning, January 4, 2020- Combined Jr. Gold @ DS

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

8 x 25 @ :35- odds are catchup free drill, evens are UDK as far as you can go
4 x 125 as follows:
1-2, 50 drill, 25 kick (build), 50 drill @ 2:10
3-4, 50 kick, 25 swim (build), 50 kick @ 2:10
:30 rest, check HR

4 sets of:
3 x 50 swim/kick by 25's @ :55 (gets :05 faster by round- all swim if missing the interval)
1 x 75 kick FAST for time with boards @ 1:30
No rest between sets, check HR after 4th round.

TEST SET- 1st of 2020!
8 x 50 kick all FAST @ 1:00- keep track of avg & fastest times
1:00 rest

5 rounds of:
1 x 150 50 drill/25 skulling @ 3:00
4 x 50 swim at 200 Goal Pace @ 1:00
3 x 100 swim free br3 @ 1:15 (or @ 1:20), except #2 is all IM @ 1:25 (or @ 1:30)
4 x 50 swim at 200 Goal Pace @ :10 rest
Check HR after each round
Go 2 rounds primary stroke, 2 rounds free, 1 round choice

12&U, get out at 9:45a for drylands.
13&O, finish up with...
25's @ :40 in sets of 4- the usual, a;; KICK

Warmdown a bit before you get out. Do an excellent job with drylands today and get excited for our January meets. Have a great day!