Sunday Morning, July 9, 2017- LCM @ Broadlands

1 x 900- 150 swim freestyle, 150 drill/swim/kick by 50's, NO FREESTYLE
1:00 rest

4 x 150 @ :15 rest, odd 50's are free drill/swim by 25's; middle 50 is drill/swim NO FREE
Everybody together:
16 x 50 in 4's
1- swim (build)/drill by 25's in primary stroke @ 1:10
2- kick on back, UDK past the flags @ 1:10
3&4, kick with boards FAST, 1st 25M of #4 is breast kick, all @ 1:10
1:00 rest after #16, check HR (3rd round of 4 x 50 @ 1:05; last round @ 1:00)

6 sets of:
3 x 50 kick on back, desc 1-3 to FAST @ 1:15 (#3 with boards in odd rounds; in even rounds 1-2 with boards)
1 x 150 kick FAST for time @ 3:15 (IM with boards in odd rounds; choice on back in even rounds)
No rest between sets, check HR after fast 50 and the 150.

TEAL GROUP: get shnorkels for MYSTERY SET!

ANDREW-
2 x 600 freestyle @ :20 rest- can be pull (1 or both), but use buoy and one other toy, desc 1-2
18 x 50 as follows:
2- swim NO FREE/free by 25's @ :50
1- swim free @ :35
1- kick @ :55
2- swim free @ :35
3x through, check HR after #18, then right into...
2 x 600 freestyle @ :15 rest- can be pull (1 or both), but different than 1st round (use toys), desc 1-2 (faster than 1st round)
 15 x 100 as follows, in sets of 5 (two options):
A)   1-2, swim IM order by 50's, or swim/kick by 50's NO FREE, desc 1-2 @ 1:45 ; then 3-5 swim at pace @ 1:20 (or @ :10 rest)
B)- swim odd 100's at pace @ 1:30 or :10 rest; evens are choice NO FREE (IM or swim/kick) @ 1:45
2 x 600 freestyle @ :10 rest- can be pull (1 or both), but different from 2nd set  (use toys); desc 1-2, #2 fastest of the day
Check HR

Finish up with 6 x 50 easy choice @ :10 rest before getting out to help with lanelines. Be quick & tidy in the locker rooms, and wear your sunscreen if you have to be outside today. Remember, Black Group is "late" this week. Have a great day!