Sunday Morning, February 23, 2020- LCM @ St. James

1 x 600- 300 swim freestyle, 300 reverse IM- go 50 drill, 25 kick, 25 choice
1:00 rest

With fins, 4 sets of:
2 x 50 drill @ 1:00
1 x 75 drill/swim (fast turn)/kick by 25's @ 1:20
1 x 25 swim build to FAST finish @ :30
Go 1 set free, 2 sets in primary stroke, 1 set choice
Check HR after 4th set, take off fins & get right into...

3 rounds of:
6 x 50 swim @ :50- odds free*, evens NO FREE (free interval gets :05 faster by round)
2 x 100 swim/kick by 50 desc 1-2 (these can be free in 1st round only, others NO FREE)
1 x 300 pull free (or swim backstroke) desc 1-3 to what you can
:30 rest between sets, check HR

5 sets of:
2 x 150 swim free @ 2:00- smooth & strong here, good DPS (@ 2:10 if needed)
4 x 50 swim at 1st 50 split @ :45 (free), or :50 (stroke)
2 x 50 swim at GP @ 1:00 (@ :10 rest in even rounds)/2 x 100 swim at GP @ 1:30 (dist), check HR
100 drill/choice by 50's, check HR again
:30 rest between sets.

If there is time, with fins:
50's swim @ 1:00-
20 FAST/30 drill
30 FAST/20 drill
All FAST
all drill
Change strokes after each round of 4

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!