Sunday Morning, February 9, 2020- LCM @ St. James

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

4 x 150 @ 2:40- odds are drill/swim/drill, evens are swim/kick/swim
1 x 150 swim desc the 3 x 50 to what you can
4 x 150 @ 2:40- 1&2 are 100 swim free br3, last 50 drill NO FREE; 3&4 are drill/swim/drill NO FREE
2 x 150 swim free/NO FREE/free @ 2:20, desc 1-2
4 x 150 @ 2:40- odds are swim/kick/swim NO FREE, evens are swim IM
3 x 150 @ 2:20- 100 swim/50 kick desc 1-3 to what you can
4 x 150 swim choice @ 2:00 desc 1-3, hold for 4
1:00 rest, check HR

From a dive...
400 swim free/200 easy drill
200 swim IM/300 easy drill
100 swim/4 x 100 drill-kick by 50's @ :15 rest
1:00 rest

With shnorkel & choice equip, finish up with...
200 @ 3:15/6 x 50 @ :45
200 @ 3:15/8 x 50 @ :40
200 @ 3:15/10 x 50 :45 except 3, 5, 7 & 9 are @ :35
1 x 200 pull for time

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!