Sunday Morning, September 26, 2021- written for LCM @ 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 (same stroke for both)

1 x out & back @ 1:00- all FAST to 15M (not 10 or 12M, 15M!) as follows-

FAST UDK on stomach off the wall to 15M, forward ss, then SWIM FAST back to the wall (same stroke for drill & swim)

After 4th round, take 1:00 rest to check HR & take off fins, then last two rounds WITHOUT fins

Check HR after 6th round, then continue into...

1 x 600 (as 150, 4x consecutively)-

Each 150 is drill/swim/kick by 50's- drill is perfect, swim is build to 200 setup, kick is 1/2 FAST 1/2easy

Change strokes after the 300 if you'd like

Check HR after 600, then 1:00 rest

BIG set of 100's...

10 x 100-

odds long & strong free br3 with FAST TURN @ 1:30

evens- swim/kick by 50's in primary stroke NO FREE @ 2:00- desc 1-5 to something JUICY!

1 x 200 pull free w/shnorkel, get time

1:00 rest

10 x 100-

odds- as above @ 1:30

evens- @ 2:00 swim IM (NO FREE, go 33M each of fly/back/breast)- get time & desc 1-5

1 x 200 pull free- faster than 1st 200

1:00 rest

5 rounds of:

1 x 100 swim free- as above, except it's negative split @ 1:45; then get pulling equip (QUICKLY!)

1 x 150 pull free w/shnorkel, get time & desc 1-5 to FAST! All 150's @ 2:45

Check HR after last 150 pull free, then...

150 drill choice before you get out.

Do an excellent job with your HW today, thank your parents for getting you out to the St. James this morning. Make sure you're ready for the week ahead at school, and get excited to race at our JP Popovich meet in two weeks. Have a great day!