Sunday, March 24, 2024-written for LCM (@ StJ)

1 x 600- 300/200/100

1:00 rest

With fins,

12 x 50-

odds- drill, last 15m fast udk

evens- swim build to fast, last 15m fast udk

Go 4 free, 4 no free, last 4 choice (but all one stroke)

Check HR, then take fins off & go 100 easy kick

1:00 rest

4 times thro