Sunday, July 25, 2021- written for LCM at Broadlands (Black/Black+)

1 x 600- 300/200/100

1:00 rest

With fins, 3 rounds of:

3 x 50 @ 1:00 drill, 1st 15M is FAST UDK

1 x 100 @ 2:00- swim/kick by 50's, build the swim to FAST TURN

Go free/primary (NO FREE)/choice by round

Check HR & take fins off after 3rd round, go 200 easy drill/kick/drill/choice by 50's

1:00 rest

4 times through:

7 x 50 as follows:

1-2, swim IM order by 50's @ :55

3-5, pull free br3 (or 4/2) @ :45

6-7, swim IM order by 50's @ :55

*2 x 150's swim/drill/swim by 50's @ 2:45 (@ 3:00 if needed)- go 200 set up on 1st 50, swim FAST on 3rd 50

Check HR & get water after each round

*DISTANCE- instead of 150's, go 1 x 250 pull free desc 1-4 to something legit!

Finish up with...

150's swim with fins desc 1-3's @ 2:40- every 3rd 150 is smoking fast!

Warmdown a bit before you get out. Drink plenty of water today, wear your sunscreen & get excited to race this week in St. Pete's. Have a great day!