Sunday, May 14, 2023- written for LCM @ StJ (Happy Mother's Day!)

1 x 600- 300/200/100

1:00 rest

With fins, 12 x 50 as follows:

odds- 1/2 swim (build) 1/2 drill @ 1:00

evens- all kick fast UDK on stomach @ :50- one breath only

Check HR, take fins off

100 easy dr-k-dr-skulling by 25's

1:00 rest

12 x 50 as follows:

odds- swim long & strong free br3 or 4/2 @ :45

evens- swim in MRS (no free) @ 1:00 (#2 is build; #4 is at 200 GP; #6 is faster than GP- 2x through)

Check HR after #12, then go the 100

1:00 rest

5 rounds of:

150 swim free br3 or 4/2 @ 2:10

150 swim free as above, faster, @ 2:20

BROKEN 200- 50 swim FAST in MRS (no free), :15 rest, then 150 swim free, faster than #2 above)

Check HR, then out & back easy

1:00 rest between rounds

With fins, finish up with...

400 IM- scoreboard end of the pool is swim FAST, start end of the pool is drill; IM order by 100's

Check HR & 100 easy before you get out

Make sure you're following the right schedule this week, and watch your email for an update on next Sunday Morning (StJ is hosting a meet, so no LCM next Sunday). Have a great day!