Sunday Morning, June 25, 2017- LCM for Black Group

1 x 900- odd 100's are drill/swim choice, even 100's are  swim/kick NO FREE
1:00 rest

With fins, 16 x 50 in sets of 4 as follows:
1- choice drill NO FREE @ 1:05
2&3- breast drill: 2 kicks 1 pull in odd rounds of 4; choice breast drill in even rounds, @ 1:05
#4- kick on back @ :45, focus on 4-6 UDK off the wall
After #16, check HR, then take off fins & get right into...

1 x 400- 25 choice skulling, 25 choice breaststroke drill, 25 swim breaststroke build to FAST (FROM A RUNNING START), then last 25 your choice
1:00 rest, check HR

Everybody together, 5 sets of:
2 x 50 kick on back descend 1-2 @ 1:10, focus on 4-6 UDK's off the wall
1 x 150 kick with boards choice, but 3rd & 6th 25's are FAST breaststroke kick, @ 3:10
1 x 100 swim/kick choice NO FREE @ 1:45, get time & descend 1-5
No rest between sets, check HR after 5th round.

3** sets of:
6 x 50 (odds swim, evens are kick) @ 1:05 breaststroke; swim is build/dps by 25's, kick is build/FAST by 25's
2 x 150 swim @ 2:15, 50 breast 100 free (or @ 2:25)
1 x 400 swim free br 3/5 by 50's, get time & descend 1-3; one toy per round, but different, FAST #3
:30 rest between sets, check HR after each round 
**in 2nd set, 50's are fly @ 1:00, and 150's are 50 fly 100 free br 3 @ 2:05 (or 2:15);
in 3rd set, 50's are backstroke @ :55, and the 150's are 50 swim back 100 swim free br 3 @ 2:00 (or 2:10)

Until 10:50 a.m., finish up with: 
50's swim free with shnorkel (paddles if you'd like, but only for 6 x 50 at a time, then take off for 6 x 50's), as follows-
1-6, go 2 @ :50, 1 @ :40; smooth & strong, steady head position;
7-12, go odds @ :45, evens @ :35, still smooth & strong, but bring legs in to make :35

150 drill/skulling by 25's to end at far end, help with lanelines.

Remember this is our "late week" here at Broadlands, be prepared to stay until 8:15 and help with the lanelines. Wear your sunscreen if you have to be outside today. Have a great day!