Sunday Morning, November 22, 2020- written for LCM at the St. James

1 x 600- 300/200/100

1:00 rest

With fins, 3 sets of:

3 x 50 @ 1:00- 15M small FAST UDK, 35M drill

1 x 75 kick FAST @ 1:00

1 x 25 small FAST UDK @ 1:00

No rest between sets; on the drilling, go free/NO FREE/choice by round

After 3rd round, check HR, then take fins off and get right into...

1 x 300: odd 100's are drill/swim/drill/skulling by 25's; 2nd 100 is swim/kick by 50's

Check HR again, then 1:00 rest

With choice pulling equipment, 5 rounds of:

5 x 50 pull br 3 @ :50- except #4 is always @ :40

1 x 100 swim/kick by 50's, FAST, odd rounds NO FREE, even rounds choice- @ 2:00

1 x 250 pull free br3, get time & desc 1-5 to something JUICY

1:00 rest between rounds, check HR

After 5th round...

3 x 100 @ :20 rest (choice stroke, can be different strokes)- 25 drill, 50 swim FAST TURN/BO, 25 choice

Finish up with...

50 choice RACE from a dive

Wear your mask all the way to the car, do an excellent job with your HW tonight- make sure you're ready for the week ahead at school, and think about your races from yesterday ("the good, the bad & the ugly"). Stay on top of your drylands as we get into the holidays- it's a regular part of your training. Read your email for the schedule this week. Have a great day!