Thursday Morning, June 10, 2021- written for LCM @ Broadlands (Black/Black+)

1 x 600- 300/200/100

1:00 rest

Maybe we'll see the Ring of Fire eclipse this morning???

9 x 100 @ 2:00 in sets of 2 & 1 as follows:

1-2, 25 drill/50 swim FAST TURN/25 drill

#3- all kick desc 1-3, get time on #9

Check HR, then...

3 x 200 @ :20 rest, 100 swim (desc 1-3 to JUICY), 100 drill, same stroke for all 3

Check HR again, then 1:00 rest

2 sets of:

7 x 50- odds drill @ 1:00, evens free swim @ :40

3 x 150 @ 2:45 as follows:

1- 50 swim primary build/100 swim free

2- 100 swim primary neg split/50 swim free

3- all swim primary stroke desc 50's 1-3 to FAST (hand touch at 100 to check time)

1:00 rest between rounds, check HR

Finish up with AMRAP:

4 x 50 pull free w/shnorkel & choice equip @ :55 desc, except #3 is @ :45

2* x 100 swim FAST/kick by 50's @ 1:45 (@ 2:00, okay);

*add 1 x 100 in each round; 1:00 rest after every 3rd round (start over at 2 x 100 for 4th round)

Help with the lanelines before you get out. Wear your mask all the way to the car, check your email this afternoon in case we have to cancel drylands at CM. Have a great day!