Tuesday Morning, June 22, 2021- written for LCM @ Broadlands (Black/Black+ combined)

1 x 600- 300/200/100

1:00 rest

With fins, 

8 x 100 @ 1:45 as follows:

1-4, free

5-8, NO FREE

Odd 100's are 25 drill/50 kick FAST TURN/25 drill

Even 100's are 25 drill/50 swim FAST TURN/25 drill

Check HR after #8, take off fins, then...

1 x 300 swim/drill/swim/skulling by 25's

1:00 rest, check HR again

8 rounds (3 free, 3 primary NO FREE, 3 choice):

4 x 50 swim free br3 @ :45 (even rounds go @ :50, except #3 is @ :40)

1 x 50 drill @ 1:15, get out for running start...

3 x 50 swim FAST @ 1:10*, odds from a running start, #2 from a push (3 rds free/primary, 2 rds choice)

*2nd round of 3 for free & primary stroke are @ :15 rest; last round (choice) also @ :15 rest)

Finish up with...

150's pull with shnorkel & choice equipment, desc 1-3 @ :20 rest; then desc 1-2 @ :20 rest, then 1 for time

2 rounds, mix up equipment for 2nd round (still pulling)

Wear your sunscreen today, and remember that DRYLANDS are now at 3:30-4:30p, still at CM. Have a great day!