Saturday Morning, February 15, 2020- Combined Jr. Gold @ DS

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

With fins:
6 x 75 @ 1:15- 25 ra2 la2 free drill, then 50 breast pull with dolph kick with flip turns
16 x 25 in sets of 4:
1-2, breast pull with free kick @ :35
3- kick on back with arms toward ceiling @ :35
4- FAST UDK as far as you can go @ :20
1:00 rest, check HR & take off fins

3 sets of:
3 x 50 swim breast/free by 25's @ :50, desc 1-3
2 x 50 swim/kick breast by 25's @ :50, desc 1-2
1* x 150 swim free br3 @ 2:00 (or @ 2:15), desc the 50's 1-3
*Go 2 x 150 swim free in 2nd set (desc 1-2) and 3 x 150 swim free in 3rd set (desc 1-3), same interval
No rest between sets

With boards, 4 rounds of:
3 x out & backs @ :40, forward ss at 15y (even rounds these are all underwater!)
2 x 25 kick "partner style" with boards @ :45
1 x 100 IM kick FAST for time @ 2:00
No rest between sets, check HR after 100 kick

TEST SET- 400 kick free for time with boards!
Get your time so you can tell us after workout

Until 9:45a/10:00a, finish up with...
3 x 75's swim backstroke desc 1-3 @ 1:10 or 1:20
2 x 50 swim/kick fly by 25's @ :50
No rets between sets.

Warmdown a bit before you get out & do an excellent job with your HW this weekend (and with drylands today as well). Have a great day!