Sunday Morning, September 20, 2020- written for LCM @ St. James

1 x 600- 300 swim freestyle, 200 reverse IM drill, 100 kick on back (UDK's!)

1:00 rest

3 sets of:

5 x 50 drill @ 1:00- except #'s 2&4 are all kick on back (kick is @ :55 in 2nd set, @ :50 in 3rd set)

1 x 150 swim/kick/swim by 50's, get time & desc from round to 3

Check HR after each round, then :30 rest

With fins, 6 sets of:

1 x 25 all drill @ :50

1 x 50 swim FAST/kick FASTER (all UDK) by 25's @ 1:00

No rest between sets, go primary stroke for first 4 rounds, then choice for last 2 rounds

Check HR, keep fins on...

1 x 450 as follows:

Midpool (between the flags), all drilling

Either end (inside the flags, turns)...swim FAST TURNS & BREAKOUTS

First 150 with fins, then last 300 NO FINS

1:00 rest, check HR

6 rounds of:

1 x 100 swim free br3 @ 1:10 (@ 1:15, okay)

1 x 50 kick FAST for time with boards @ 1:00

1 x 100 kick on back BIG negative split @ 1:45, focus on 4 FAST UDK's off each wall

1 x 50 kick FAST for time @ 1:00

1 x 100 swim free br3 @ 1:10 (@ 1:15, okay)

Check HR after each round, then 1:00 rest

1 x 150 easy drill/choice by 25's before you get out. Remember, Monday is going to be the day off for this group unless you've specifically been told something different. Wear your mask all the way to the car, make sure you're ready for the week ahead at school & do an excellent job with your drylands this week. Have a great day!