Sunday Morning, November 1, 2020- written for LCM at the St. James

1 x 600- 300/200/100

1:00 rest

7 x 100 as follows:

odds- all kick on back, desc 1-4 @ 2:00

evens- @ 1:45, 25 drill, 50 swim FAST tune, 25 drill

Check HR

8 x 50 @ 1:00, odds fist free drill br3; evens choice drill in primary stroke, NO FREE

3 rounds of:

4 x 50 @ 1:00 swim at 200 Goal Pace, except #3 is all drill

1 x 300 pull free w/choice equip @ 5:00, desc 100's 1-3 to what you can

4 x 50 swim all 200 Goal Pace @ :10 rest, except #3 is all drill

1 x 300 pull free w/choice equip @ 5:00, desc 100's 1-3 to what you can

4 x 50 swim at 200 GP, all @ :10 rest

Check HR, then 1:00 rest between sets.

1 round free, 1 round primary stroke NO FREE, 1 round choice

Until 1p, finish up with...

With fins:

3 x 100 swim desc 1-3 to all out FAST @ 1:40 (target 100M goal time)

1 x 100 kick FAST for time @ 1:20- focus on small FAST UDK's

Odd rounds free, even rounds NO FREE

Wear your mask all the way to the car, do an excellent job with your HW today, make sure you're ready for the week ahead at school; and do a great job with your DRYLANDS. Have a great day!