Saturday Morning, March 7, 2020- Combined Jr. Gold @ DS

1 x 600- 300 swim freestyle, 300 reverse IM drill- each 100 is drill/kick on back (4 UDK's!)
1:00 rest

6 x 125 @ 2:10- 50 ra2 la2 free drill 9steady head position & finish stroke), 75 drill/kick/drill by 25's in primary stroke- except, #3&6 are 50 swim free, 50 swim primary stroke, 25 kick (build) @ 2:00
Check HR & put fins on...

With fins, 3 sets of:
6 x 25 choice drill (odds) or sit&spin back drill (evens) all @ :35
4 x "out & backs" all UDK w/forward ss at midpool, @ :30
2 x 50 swim (build)/kick in primary stroke @ 1:00, desc 1-2
No rest between sets, check HR after each round
1:00 rest after 3rd set, take fins off

3 x 100 swim free br3 @ 1:10 (or @ 1:15 or 1:20), except 2nd 100 is 25 swim NO FREE, 75 free
3 x 300 swim free br3 desc 1-3 to something juicy @ 4:30 (can go 250 to make interval if necessary)
3 x 100 swim- as above
3 x 200 swim(3rd 50 kick) desc 1-3 @ 3:30 (skip last 50 swim if necessary)
3 x 100 swim- as above
3 x 150 swim choice desc 1-3 to all out SMOKING FAST @ 2:30
1:00 rest, check HR

With fins, finish up with...
24 x 25 @ :40- the usual in sets of 4 (odd rounds free, even rounds NO FREE)

Warmdown a bit before you get out. Do an excellent job with your HW this weekend, and with drylands today. Get excited to race the next few weekends & have a great day!