Sunday Morning, December 1, 2019- LCM @ St. James

1 x 600- 300 swim freestyle, 300 reverse IM drill- go 50 drill, 25 kick (build), 25 skulling
1:00 rest

With fins, 3 sets of:
3 x 25 choice drill @ :35
2 x 50 kick build to FAST turn/BO, then drill back to midpool @ :55
1 x 37.5 swim/kick/swim (by 1/3's) @ 1:20- FAST TURNS
No rest between sets, check HR after 3rd round, then take fins off
1:00 rest

18 x 50 in sets of 6:
1-2 swim IM order by 25's @ :55
#3- swim/kick choice @ :55
4-5 swim free br3 @ :45 (@ :40 in last 2 rounds)
#6 swim/kick choice @ :45
:30 rest after 1st round of 6, last 12 straight through

In your respective primary stroke:
Mid-D, 5 sets of-
3 x 150 swim (100 tempo/drill/100 tempo by 50's) @ 2:30
5 x 50 swim at 200 Goal Pace @ 1:05 (even rounds @ :50)
1 x 300 pull free with shnorkel & choice equip
1:00 rest between sets, check HR

Distance, 3 sets of:
2 x 150 drill/swim dps/drill by 50's @ 2:40
9 x 50 swim at mile pace @ :55 (#5 can be drill)
1 x 250 swim at 400 tempo (odd 50's) or dps (even 50's)
1:00 rest between rounds, check HR

Warmdown a bit before you get out. Get excited to race this weekend & have a great day!