Sunday Afternoon, March 8, 2020- Combined Jr. Gold @ CM

1 x 600- 300 swim freestyle, 300 reverse IM- each 75 is kick, drill, drill by 25's
1:00 rest

2 sets of:
3 x 100 @ 1:45- 50 ra2 la2 free drill, 25 choice drill NO FREE, 25 kick on back build (4 UDK's)
4 x 75 @ 1:20- 25 kick on back (FAST UDK to 15y, then 10y choice easy kick), 50 drill in primary stroke NO FREE
5* x 50 swim/kick by 25's @ :50, desc 1-5 (these can be free in 1st round, primary stroke NO FREE in 2nd round); "*" in 2nd set, go 7 x 50 @ :50 swim/kick, except #3's, 5 & 7 are all kick on back
No rest between sets; check HR after 2nd set, then...

5 x 250-
odd 250's, go odd 50's swim desc 1-3 to FAST; even 50's are all drill (same stroke for entire 250)
even 250's, go odd 50's kick w/boards desc 1-3, even 50's are kick on back, focus on 4 FAST UDK's
Check HR again, put fins on

With fins, until 6p...
3 x 150 swim desc 1-3 to all out FAST @ 2:40
3 x 100 swim desc 1-3 to all out FAST @ 2:00
3 x 75 swim desc 1-3 to all out FAST @ 1:40 (75's can be swim IM or kick in rounds 2, 3 & 4)

Warmdown a bit before you get out & be sure to thank Susan for the workout today. Regular schedule tomorrow for all groups. Do an excellent job with your HW tonight, make sure you're ready for the week ahead at school. Have a great day!