Tuesday Morning, June 8, 2021- written for LCM @ Broadlands (Black/Black+)

1 x 600- 300/200/100

1:00 rest

With fins, 6 rounds of (2 free, 2 primary NO FREE, 2 choice):

2 x 50 drill @ 1:00

1* x out & back @ :40 (UDK/fwd ss/swim- all FAST)

*in even rounds, go 2 x out&backs, all @ :40

No rest between rounds

Check HR after last round, then take fins off & go 1 x 200 drill/choice by 50's

1:00 rest

4 rounds of:

1* x 100 swim free or back, STRONG negative split @ 1:30

2 x 50 swim @ :55, desc 1-2 to what you can (should be primary stroke, but 1st round can be choice)

*in even rounds go 2 x 100; interval can be @ 1:40 if needed, but try 1:30 first

No rest between rounds, check HR after 4th round

3 sets of, all 50's @ 1:10...

1 x 50 swim FAST/100 drill @ 2:30

2 x 50 swim FAST/100 drill @ 2:30

3 x 50 swim FAST/100 drill @ 2:30

2 x 50 swim FAST/100 drill @ 2:30

1 x 50 swim FAST/100 drill @ 2:30

Check HR after each round, 1:00 extra rest to get water

1st round free, 2nd round primary, 3rd round choice

Until you have to get out, finish up with...

1 x 50 kick 1/2 FAST 1/2 easy @ 1:10

1 x out & back- all kick, go to 15M @ :40

Check HR & take 1:00 rest after every 3rd round

Be sure to help with the lanelines & flags before you leave. Wear your mask all the way to the car, do an excellent job in school today & get excited for DRYLANDS at CM this afternoon. Have a great day!