Sunday Morning, July 4, 2021- written for LCM @ Broadlands (Black/Black+)

1 x 600- 300/200/100

1:00 rest

With fins, four rounds of:

4 x 50 drill @ 1:00- 1st 2 x 50 are breast pull w/dolphin kick, last 2 x 50 are choice in primary stroke

3 x out & backs (all FAST UDK) to 15M, @ :45/:35/:25 by 25's

No rest between sets, check HR after 4th round, then take fins off for...

1 x 200 drill/swim/kick/swim by 25's- FAST TURNS on the 25 swim

1:00 rest, check HR

3 rounds of:

15 x 50 (odds/evens) as follows:

odds- 35M swim FAST/15M drill- can desc 35M swim for 1/3/5, then all FAST, @ 1:00

evens- all swim long&strong free br3 @ :50

Check HR after #15, then get out...

1 x 150 swim free from a running start- desc the 3 x 50's from long&strong to build to FAST

Check HR after each 150

1:00 rest between rounds.

If there is time...

"reverse balls" (which is "reverse" or opposite of "bucket of balls," meaning, 1 ball- whomever gets it is OUT, done for the day)

Warmdown a bit before you leave. Be sure to wear your sunscreen today & drink plenty of water. Celebrate tonight responsibly, we're all proud to be Americans, we shouldn't be embarrassed tomorrow morning with the way we celebrate our patriotism. Regular workouts tomorrow morning, have a great day!