Saturday Morning, February 29, 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

With fins:
4 x 50 @ 1:00- dolph kick on side/breast pull with free kick drill- by 25's
6 x 75 @ 1:20- 25 ra2 la2 free drill, 50 drill/kick by 25's in primary stroke (NO FREE)
15 x 25 in sets of 5-
1- sit & spin backstroke drill @ :35
2-3, choice drill in primary stroke @ :35
4- swim build to FAST in primary stroke @ :35
5- UDK on stomach as far as you can, than kick free head out- @ :20@$%!
:30 rest after #5, no rest between 10 & 11
Check HR after #15, then 1 x 75: 25 kick on back w/arms pointed towards ceiling, 50 drill choice
1:00 rest, check HR again & take fins off

12 x 100 in sets of 4-
1- 25 dolph kick FAST with boards, 50 kick on back (4 UDK's), 25 kick free FAST @ 1:40
2- 25 fly pull free kick drill, 50 kick FAST with boards (free/breast by 25's), 25 catchup free @ 1:40
3- 25 choice kick on back (4 UDK's), 75 kick FAST free with boards @ 1:40
4- swim IM (75 IM, 25 kick free on back), get time & descend 1-3
Check HR after each IM

Make sure you have your 200 Goal Pace in primary stroke...
3 sets of:
1 x 75 drill/swim dps/drill by 25's @ 1:20- primary stroke here
1 x 25 swim build to FAST finish @ :40
4 x 50 swim @ 1:00 at 200 GP
1 x 150 @ 2:30- swim free/kick on back/swim free by 50's- focus on 4 UDK's off each wall
4 x 50 swim at 200 GP @ :50- except #2 is @ :40
1 x 150 @ 3:00- 50 drill, 25 skulling
3 rounds of:
1 x 100 swim free (or back) @ 1:10 (or 1:15, or 1:20)
2 x 50 swim at 200 GP @ :10 rest
1 x 50 easy drill
1:00 rest between sets, check HR
Go 2 rounds primary stroke, 1 round choice

Finish up with...
With fins, 24 x 25 @ :40 in sets of 4- the usual!
Go 3rd & 6th round of 4 all KICK, NO FINS

Warmdown a bit before you get out. Do an excellent job with your HW this weekend- and with drylands today! Regular schedule for tomorrow at CM (4-6p). Have a great day!