Sunday Morning, December 20, 2020- written for LCM at the St. James

1 x 600- 300/200/100

1:00 rest

With fins, 3 sets of:

2 x 50 choice drill in primary stroke @ 1:00

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

2 x 50 choice drill (different stroke) @ 1:00

1 x 100 swim/kick by 50's @ 1:30, desc 1-3

No rest between sets.

(3rd set can be without fins if you'd prefer)

Check HR after 3rd set & take off fins

2 times through:

1 x 250 @ 4:30- odd 50's swim desc 1-3, even 50's are drill

1 x 150 kick @ 3:15, desc 50's 1-3 to what you can

3 x 50 swim at 200 setup/GP/FAST by 50's @ 1:00 (@ :10 rest in 2nd set, same way)

Check HR after 1st set, then 1:00 rest

After 2nd set, get pulling equipment...

4 sets of:

6 x 50 pull free w/choice equip; odds @ :55, evens @ :40

4 x 100 as follows:

1&2- swim FAST/drill by 50's in primary stroke @ 1:45 (can be free in even rounds)

#3- always swim free @ 1:15 (1:25 if needed)

#4- all swim FAST for time in primary stroke @ 2:00 (can be free in even rounds)

No rest between rounds, check HR after each round

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. Also be on top of the schedule changes this week due to the holidays, and be sure to keep up with your DRYLANDS. Have a great day!