Sunday Morning, March 7, 2021- written for LCM at the Jimbo

1 x 600- 300/200/100

1:00 rest

With fins, 3 rounds of:

1 x 150 @ 2:40- drill/drill/kick by 50's

2 x 50 @ 1:00-

#1 is kick FAST, focus on UDK's past the flags

#2 is 25m UDK, then 25m swim FAST (same stroke as the 150 drill)

No rest between rounds, check HR after 3rd round, then go back to starting end- choice drill

1:00 rest

3 sets of:

1 x 100 drill/kick by 50's @ 1:45

3 x 50 @ :50- swim/kick/swim by 50's

1 x 100 swim free br3 @ 1:15 or 1:20

3 x 50 swim @ 1:00- same stroke as 150 drill & 50's @ :50

#1- swim at 200 setup

#2- swim at 200 GP

#3- swim FASTER than GP

Check HR, then 1:00 rest before next round

DISTANCE-

3 times through...

1 x 150 swim/drill/swim by 50's @ 2:45

3 x 100 swim at Goal Pace @ 1:45

1 x 100 drill/choice by 50's @ 2:00

3 x 50 swim at Goal Pace @ :10 rest

1 x 150 swim FASTER than Goal Pace

Check HR, then 50 easy choice to starting end

After 3rd round, put fins on...

3 x 150 swim free br3 @ 2:40- desc 1-3 to FAST

3 x 100 @ 2:00- swim choice, desc 1-3

3 x 50 swim primary stroke @ 1:10- desc 1-3 to JUICY!

If there is time...

35m sprints from a dive until 1p

Wear your mask all the way to the car, do an excellent job with your HW today... and, your DRYLANDS! Check the club website for schedule changes later this week & get excited to race! Have a great day!