Sunday Morning, January 3, 2021- written for LCM at the St. James

**REMEMBER TO FILL OUT THE NEW HEALTH CHECK PRIOR TO EVERY WORKOUT**

1 x 600- 300/200/100

1:00 rest

With fins,

12 x 50 @ 1:00 in sets of 3:

1&2- go 25m drill, then last 25m dolph kick on side

#3- go 1/2 small fast UDK, then last 25m swim build

Check HR after #12, take fins off.

With buoys where noted, 2 sets of:

1 x 300 swim @ 5:00- get time (pull free br3 in 2nd set)

6 x 50 pull free br3 @ :55/:40 (odds & evens), these are swim in 2nd set

6 x 50 swim IM order by 50's (fly/back/breast- 2x), 3 @ :55, 3 @ :45

1 x 300 swim free- faster than 1st 300 (this is pull free br3 in 2nd set)

Check HR after each set, put fins on after 2nd set

With fins, 6 sets of:

2 x out & backs- all small FAST UDK's, @ :40- forward ss at 20m, then back

1 x 50 @ :40 swim FAST- go fast & smooth UDK's off the wall until about 10m, then swim FAST

1 x 100 kick FAST for time on back- focus on small FAST UDK's off each wall, @ 2:00

No rest between sets. Go 2 sets free, 2 sets NO FREE, then for last 2 sets, your choice- but NO FINS

Check HR after each 100 kick.

Until 1p, finish up with...

50's @ :55 in sets of 4:

1&2- swim free or back, focus on 4 UDK's off each wall

3&4- 1/2 FAST UDK, 1/2 swim choice FAST (on #4, NO FREE on the swim)

No rest between sets of 4, check HR when you can.

Wear your mask all the way to the car, make sure you're up to date with your HW and ready for the week ahead at school; and, stay on top of your DRYLANDS. Regular schedule resumes at all sites tomorrow. Get excited to train this month & have a great day!