Sunday Morning, February 14, 2021- written for LCM at the Jimbo

1 x 600- 300/200/100

1:00 rest

Thanks for coming to workout this morning in the ice! Be sure to thank your parents for driving you here.

With fins, 12 x 50 in sets of 3:

1&2, all drill @ 1:00

#3- all kick @ 1:00, but each round gets :10 FASTER (#6 @ :50, #9 @ :40, #12 @ :30!!$%&%)

Check HR & take fins off

3 rounds of:

2 x 100 @ 1:50- 25 drill, 50 swim FAST turn, 25 small FAST UDK

2 x 50 swim @ :50 (same stroke as 100's above), desc 1-2

Go 1 round free, 1 round primary stroke NO FREE, 1 round choice

Check HR after each round, take :30 extra rest between rounds

DISTANCE- 

6 times through:

4 x 100 swim at Goal Pace @ 1:45 (even rounds @ 1:30), pick one pace, stick with it

1 x 250 pull free br3 on middle 50; desc 1-2

Check HR, then 50 choice drill

1:00 rest between rounds

Stroke Group-

6 times through:

3 x 50 swim at 200 Goal Pace @ 1:00

Check HR, then 50 drill @ 1:00

3 x 50 swim at 200 Goal Pace @ :10 rest

Check HR, then..

1 x 150 swim- smooth & strong, but with RACE PACE TURNS/BREAKOUTS

1:00 rest between sets

2 rounds primary stroke, 2 rounds free, 2 rounds choice

Wear your mask all the way to the car, do an excellent job with your HW this weekend- and with your DRYLANDS! Regular workout schedule through Friday of this coming week. Have a great day!