Sunday Morning, January 17, 2020- written for LCM at the St. James

1 x 600- 300/200/100

1:00 rest

With fins, 6 rounds of (last 2 rounds- NO FINS):

2 x 50 drill @ 1:00

1 x 100 @ 1:45- 30M FAST UDK, 30M swim FAST TURN/BO, last 40M drill

:30 extra rest after 4th round to take off fins; change strokes from round to round if you'd like

3 rounds of:

3 x 50 swim primary stroke @ :50 desc 1-3, except #2 is swim free br3 @ :45

100 drill @ 2:00

3 x 50 swim primary stroke @ :55 desc 1-3, except #2 is swim free br3 @ :40

300* pull free br 3/5 by 50's, desc 100's 1-3 to something juicy!

1:00 rest between rounds, check HR after each round

*In 2nd round, go 450 pull (desc 150's), in 3rd round go 600  pull (desc 200's); desc these 50's to FAST!

Until 1p, finish up with...

2 x 50 swim IM order (by 50's) @ :50

1 x 50 kick w/boards @ :50

2 x 50 swim IM order (by 50's) @ :50

1 x 50 kick w/boards @ :50

1 x 100 swim free br3 @ 1:15 (@ 1:20- okay if absolutely necessary)

1 x 200 kick w/boards IM order by 50's, all FAST for time

1:00 rest between rounds, check HR

In even rounds, all kick is on your back (focus on 4 FAST UDK's off each wall!)

Wear your mask all the way to the car, do an excellent job with your HW today- even though tomorrow is a holiday; and stay on top of your DRYLANDS! Regular schedule tomorrow, even though it's a holiday. Have a great day!