Sunday Morning, November 8, 2020- written for LCM at the St. James

1 x 600- 300/200/100

1:00 rest

With fins, 4 rounds of:

2 x 50 drill @ 1:00

1 x 75 @ 1:00- same stroke as 50's drill, go 25 UDK build, 25 swim FAST TURN, 25 UDK, FAST

No rest between sets, check HR after 4th round, then take fins off

NO FREE in even rounds

One time through the 200's then 1:00 rest:

3 x 200- 100 swim choice, 100 kick on back @ 3:40, desc the 100 kick to something JUICY!

4 rounds of:

3 x 100 swim free br3 @ 1:35 desc 1-3 (#2 is always @ 1:20)

4 x 50 in swim in primary stroke (NO FREE) @ :50, desc 1-4 (#3 is always @ :40)

3 x 100 swim free br3 (as above)

6 x 50 swim in primary stroke (NO FREE) @ :55 at 200 Goal Pace (#3&5 are @ :40)

3 x out & backs @ :40- all small FAST UDK's!

Check HR after each round; 3rd round, 50's can be free, 4th round choice

1:00 rest between sets.

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 an excellent job with your DRYLANDS this week- they're a regular part of your training. Get excited to race on November 21 & have a great day!