Sunday Morning, February 2, 2020- Combined Sr. Gold @ CM

1 x 600- 300 swim freestyle, 300 reverse IM- each 75 is kick/drill/drill
1:00 rest

With fins:
4 x 25 @ :35- dolph kick on side- at least 1/2 way UDK
8 x 25 breast pull with free kick @ :35- except 3,5 & 7 are FAST UDK on back @ :15
6 x 75 breast pull w/dolph kick & flip turns @ 1:15, desc 1-3's
1:00 rest, check HR & take off fins

18 x 50 in sets of 6-
1-6 @ :55, kick on back (build)/drill in primary stroke by 25's- focus on 4 FAST UDK's
7-12 @ :45, swim/kick by 25's choice, focus on 4 FAST UDK's off each wall
13-18 @ :40, swim IM transition by 25's, focus on 4 FAST UDK's off each wall
Check HR, then 1:00 rest

3 sets of:
4 x 75 @ 1:10- 25 swim fly (build), 50 choice- 4 UDK's
1 x 150 swim choice @ 2:00- but middle 50 is NO FREE
4 x 75 @ 1:05- 50 swim back, 25 choice- 4 UDK's
5 x 50 as follows:
odds, swim choice @ :45/:40/:35 by 50
evens- choice swim/kick by 25's NO FREE @ :50
:30 rest after each set (NOT MORE THAN :30 REST), check HR

Until 10a, with fins, finish up with...
3 x 50 swim desc 1-3 to all out FAST @ 1:00- get time
1 x 50 UDK LUNGBUSTER/swim by 25's, trying to be as fast as you were on 3rd 50 above @ 1:00
1 x 50 drill @ 1:00
1 x 75 swim FAST for time @ 1:30
No extra 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 today, make sure you're ready for the week ahead at school. Have a great day!