Sunday Morning, February 16, 2020- LCM @ St. James

1 x 600- 300 swim freestyle, 300 reverse IM- each 100 is 50 drill, 25 kick, 25 skulling
1:00 rest

6 x 100-
odds, 50 drill, 50 kick @ 2:00 (2:10 if needed)
evens, 25 drill, 50 swim (FAST TURN/BO), 25 kick @ 1:50
16 x 50 in sets of 4-
1&2, swim free br3 @ :50 (middle 2 rounds @ :45, last round @ :40)
3&4, primary stroke as follows:
#3 swim build (25M), then drill (25) @ 1:00;
#4, all swim build to 200 setup @ :50
3 x 100 swim/kick choice by 50's @ 2:00 desc 1-3 to what you can; focus on 4 UDK's off each wall
1:00 rest, check HR

DISTANCE-
2 x 250 swim free desc 1-2 @ 3:30
8 x 50 swim at Goal Pace @ 1:00
2 x 350 swim free desc 1-2 @ 4:30
4 x 100 swim at Goal Pace @ 1:45
2 x 450 swim free desc 1-2 @ 5:30
4 x 100 swim at GP @ 1:45
Check HR, 100 easy choice
2 x 550 swim desc 1-2 @ 6:30
12 x 50 swim at GP 1-6 @ 1:00 (#6 drill), 7-12 @ :10 rest
Check HR

STROKE-
6 sets of:
3 x 150 (with TT if you'd like) @ 2:40- 25 drill/25 swim FAST TURN with race tempo
6 x 50 swim at  GP @ 1:00 (even rounds @ :10 rest)- #3 can be drill in odd rounds

Finish up with some 150's pull before you get out. Do some HW this afternoon so you don't have to do it all tomorrow. Have a great day!