Sunday Afternoon, January 19, 2020- Combined Jr. Gold @ CM

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

3 x 150 @ :10 rest- go 50 drill, 25 kick on back (build), 50 drill, 25 swim (build)
1 free, 1 primary, 1 choice- by 150's
Check HR, then wait for everybody to finish

Everybody together...
3 sets of (7 x 25 in each round):
5 x 25 @ :40- odds drill, evens kick on back FAST- focus on 4 FAST UDK's
1 x 25- swim at 200 setup @ :20
1 x 25- easy choice skulling @ 1:00
No additional rest between sets. After 3rd set, check HR again, then...

4 rounds of:
5 x 50 as follows:
odds- swim/kick by 25's @ :55, choice stroke but NO FREE (desc 1-3, same for all 3); even 50's are swim free @ :40
1 x 75 swim IM @ 1:00 (@ 1:10 if necessary)
No rest between sets; the 75 IM will be tough to make, that's the idea!
Check HR after 4th set, then 1:00 rest

With fins, finish up with (#3 in each is all out FAST!)...
3 x 150 swim free desc 1-3 @ 2:30
3 x 100 swim IM desc 1-3 @ 1:50
3 x 75 swim in primary stroke NO FREE desc 1-3 @ 1:40
Move to the start end...
4 x 50 kick all FAST on back @ 1:00- focus on small FAST UDK's off each wall
Check HR

Warmdown a bit before you get out. Do an excellent job with your HW tonight, make sure you're ready for the week ahead at school. Be sure to thank Susan for the workout. Have a great day!