Sunday Morning, October 17, 2021- written for LCM @ The St. James

1 x 600- 300/200/100

1:00 rest

2 rounds of:

1 x 250 @ 4:30- odd 50's are drill, even 50's are 15M FAST UDK, then 35M swim build

1 x 150 all kick, desc the 3 x 50 1-3 to something giddyup

Check HR after 150 kick, when everybody has finished start the 2nd round

After 2nd round...

1 x 400-

35M drill

30M swim FAST TURN & BREAKOUT

35M drill

Mix up strokes by 100's if you'd like

Check HR, then 1:00 rest

2 sets of:

15 x 50 as follows:

1-2 @ :55, swim in primary stroke NO FREE, desc 1-2; #2 should be at 9or close) to 200 GP

#3 @ :45- always swim free br3, long & strong (head still, good rotation, stay connected)

After #15, check HR, then 1:00 rest

For 2nd set, same as 1st set, except intervals are @ 1:00 (for 1&2) and :40 for the freestyle

Check HR again, then get water.

Until 10a, finish up with (pick one)...

With fins, AMRAP...

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

3 x 100 swim/kick by 50's in primary stroke NO FREE @ 2:00, desc 1-3 to an all out CRANK

3 x 50 swim choice @ 1:20- all out BLISTERING FAST, no descend here...

1:00 rest between sets, check HR & get water

OR....

DISTANCE-

AMRAP...

2 x 250 pull free w/choice equip, desc 1-2 @ 4:00

1 x 200 swim free STRONG negative split- really get your kick going on the 2nd 100 here

Check HR & take 1:00 rest between rounds.

Warmdown a bit before you get out. Do an excellent job with your HW today, make sure you're ready for the week ahead at school. Regular schedule this week, get excited to work hard. Have a great day!