Sunday Morning, November 29, 2020- written for LCM @ the St. James

1 x 600- 300/200/100

1:00 rest

KEEP YOUR DISTANCE THROUGHOUT WORKOUT TODAY PLEASE, NO BUNCHING UP AT THE WALL, OR THE FLAGS! STAY 5M APART AT ALL TIMES!

With fins, 2 sets of:

4 x 50 @ 1:00- 25 bpk, 25 choice drill

4 x 50 @ 1:00- 25 small FAST UDK, 25 fly pull free kick

4 x 50 as "out & backs" @ :50- 25 swim fly build, forward ss, then FAST UDK on back

Check HR after 

After 2nd set...

2 x 300 @ :20 rest

#1- odd 100's choice (25 drill/50 swim FAST TURN/25 drill), middle 100 is kick choice

#2- odd 100's are kick on back with FAST BACKSTROKE TURN; middle 100 is same as odds above

Check HR

2 sets of:

7 x 100* as follows:

Odds- choice swim as 2 x 50 @ :50

Evens- swim/kick by 50's @ 1:40- swim is primary stroke NO FREE, hustle here!

3 x 200 desc 1-3 as follows:

Odds- swim/kick by 100's in primary stroke @ 4:00 (desc these 1-2)

#2- pull free br 3/5 by 50's @ 3:00

*NOTE: in round 2, the 100's are reversed: odds are swim/kick in primary; evens are swim 2 x 50 @ :50

If there is time...

100's swim/kick with fins @ 2:00 as follows:

25 UDK/50 swim FAST TURN&BO/25 UDK
change strokes after every 2 x 100's

Wear your mask all the way to the car, do an excellent job with your DRYLANDS today- and your schoolwork, make sure you're ready for the week ahead at school. Get excited to race the next couple of weekends. Have a great day!