Thursday Morning, June24, 2021- written for LCM (Black, Black+)

1 x 600- 300/200/100

1:00 rest

With fins:

8 x 150 @ 3:00- drill/kick/drill (odds), or drill/swim/kick (even); go 4 free, 4 primary NO FREE

Check HR, take fins off

8 x 50 swim- odds cruise free, evens swim FAST primary stroke NO FREE

Check HR again

DISTANCE-

3 rounds of:

3 x 150 swim choice/NO FREE/choice by 50's @ 2:30 desc 1-3

1 x 250 swim smooth & strong free, get time

:30 rest

2 x 150 swim- as above @ 2:20

1 x 250, faster than #1

:30 rest

1 x 150 swim as above @ 2:15

1 x 250, fastest of the bunch! 

300 pull free with choice equipment (change up from round to round), desc 100's 1-3 in each 300

1:00 rest after each 300

STROKE GROUPS:

3 rounds primary stroke NO FREE, 3 rounds free, other rounds choice...

1 x 150 swim free smooth & strong- BIG KICK on middle 50, @ 2:15

1 x 50 swim FAST in primary stroke @ 1:00 (free in rounds 4-6, choice after that)

1 x 50 swim free br 3 @ :45

1 x 150 swim FAST in primary stroke @ 3:00 (free in rounds 4-6, choice after that)

After every 3 rounds...

200 drill/kick/drill/skulling by 50's

1:00 rest after each 200

Warmdown a bit before you get out, take out the end four lanelines before you go. REMEMBER, drylands today is 3:30-4:30p. Be sure to wear your sunscreen & have your water. Have a great day!