Sunday Afternoon, January 5, 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

With fins:
6 x 75 @ 1:20- 25 kick free head out, 50 choice drill (odd 75's free drill, even 75's NO FREE)
12 x 25 in sets of 3-
1&2, sit & spin back drill @ :40
#3- FAST UDK on stomach @ :20
After #12, check HR then take fins off, :30 rest, then...
12 x 25 in sets of 3 as follows:
1- breast pull with free kick @ :40
2- 2 kicks 1 pull breast drill @ :40
3- FAST UDK on back @ :20
Check HR after #12, then :30 rest, then...
9 x 50 in sets of 3 as follows:
1&2- swim back/breast by 25's @ :55 (@ :50 in 2nd & 3rd sets), desc 1-2
#3- swim freestyle @ :45 (@ :40 for #6, @ :35 for #9)
Check HR after #9, then 1:00 rest

4 sets of:
1 x 100 swim IM @ 1:35
1 x 150 swim free br3 or 4/2 @ 1:55
1 x 100 swim/kick by 50's in primary stroke @ 1:35 (NO FREE)
:30 rest after 1st & 3rd sets, check HR
After 4th set, put fins on...

Until 6p, finish up with...
With fins, 75's @ 1:30 desc 1-3's as follows:
1&2, swim desc 1-2 to FAST
#3- 25 UDK LUNGBUSTER, then 50 swim- all FAST- can you match your time from #2 above?
Odd rounds free, even rounds NO FREE

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. Have a great day!