Thursday Morning, June 3, 2021- written for LCM @ BL

1 x 600- 300/200/100

1:00 rest

18 x 50 in sets of 6 (free, primary NO FREE, choice- by 6's), each round of 6 is as follows:

1-2, all drill @ 1:00

#3- out & back (to :20M)- go UDK/fwd ss/sprint swim- all FAST, @ :50

Check HR after #18, then 1:00 rest

Go 20:00 for each of the following sets (after 20 minutes, switch for the following set):

A)

3 x 100 swim free (or back) @ 1:30 desc 1-3 to what you can; #3 should be JUICY

1 x 150 pull free w/shnorkel & buoy desc the 50's 1-3, all @ 3:00

No rest between rounds, check HR after each 150 pull

B)

3 x 50 kick with boards (every 3rd round all kick is on back) @ 1:20 as follows:

35M all out FAST, 15M easy

1 x 100 kick FAST for time @ 2:30

No rest between rounds, check HR after each 100 kick

C)

 With fins:

3 x 50 swim desc 1-3 to all out smoking FAST @ :55

1 x 150 swim all out FAST @ 3:00

Check HR after each 150; change strokes after each round

At 7a, finish up with...

20M sprints from a dive (running start- okay)- go to the LG stand, then move to the SCY cutout area & FAST UDK back to the start end. Change strokes after every 4

Wear your mask all the way to the car & do an excellent job in school today. Check your email this afternoon in case we have to cancel drylands due to the weather. RACE DAY tomorrow at CM, get excited. Have a great day!