Sunday Afternoon, February 2, 2020- Combined Jr. Gold @ CM

PMI @ 4P in the stands, then...

1 x 600- 300 swim freestyle, 200 reverse IM drill, 100 kick on back
1:00 rest

With pull buoys where noted...
4 x 50 ra2 la2 free drill @ 1:00
2 x 150 @ 2:40- 50 drill 25 kick on back- all in primary stroke NO FREE, focus on 4 UDK's
3 x 100 swim/kick on back by 50's in primary stroke @ 1:40, desc 1-3 to what you can
:30 extra rest, check HR & get buoys & shnorkels...
4 x 50 pull fist free drill br3 @ :55, count strokes on 1st 25, take less on 2nd 25
6 x 75 @ 1:30- w/shnorkel & buoy, 25 kick (hold buoy out front, kick flat), 50 pull desc 1-3's
5 x 150 pull free @ 2:10, desc 1-4/5
1:00 rest, check HR, then...

With boards & shnorkels...
12 x out&backs kick w/fwd ss @ midpool
3 @ :40/1 @ :25
2 @ :40/2 @ :25
1 @ :40/3 @ :25
Check HR again, then 1:00 rest. Get fins.

With fins, until 6p, finish up with...
3 x 50 swim desc 1-3 to all out FAST @ 1:00
1 x 50 UDK LUNGBUSTER/swim all out FAST @ 1:00- can you = time from 3rd 50 above?
1 x 50 drill @ 1:00
1 x 75 swim FAST for time @ 1:30
No rest between sets. Go 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!