Sunday Morning, September 13, 2020- written for LCM @ St. James

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

With fins:
12 x 50 in 3's
1-2 drill @ 1:00
#3- all kick, focus on UDK for 25M, then build for 25M
#3 @ :55
#6 @ :50
#9 @ :45
#12 @ :40
Check HR, rotate 1 spot, then...
6 x 100 in primary stroke @ 2:00-
50 drill to a hand touch
50 swim build to FAST
Check HR & take fins off, rotate 1 spot

With buoys where necessary-
3 rounds of:
6 x 50 swim free br 3, 1-2 @ :50 (dps), #3 @ :40
3 x 150 pull free br 3/5/3 @ 2:20, desc 1-3
1 x 250- 50 pull br 3, put buoy up, check clock, then 200 swim strong- get time & desc

With boards where noted, until 1p:
4 x 50 kick @ 1:10, desc 1-3 hold for 4 (even rounds @ back, focus on UDK)
2 x 100 swim/kick by 50's @ 2:00, NO FREE, desc 1-2 to what you can.
Check HR after each round & rotate 1 spot.

Wear your mask all the way to the car. Do an excellent job with your HW today & get excited for our first full week. Have a great day!