Thursday Morning, July 1, 2021- written for LCM @ Broadlands (Black/Black+)

1 x 600- 300/200/100

1:00 rest

6 rounds of:

1 x 150 drill/swim/drill by 50's @ 3:00

1 x 100 swim/kick by 50's @ 2:00 (same stroke as 150), get time & desc 1-2's

No rest between rounds

Go 2 rounds free, 2 rounds primary, 2 rounds choice

Check HR after even rounds

3 rounds of:

18* x 50 in sets of 3 as follows:

2- swim free cruise/build (by 50's) @ :50

1- swim IM order by 25's (NO FREE) @ :50

2 x 300 pull free w/shnorkel & choice equip @ 4:30 (distance) or 5:00, desc 1-2 (paddles for only 1 x 300)

Check HR after each round

*In 2nd round, the 18 x 50 are: 2 swim/kick NO FREE @ :55, and then 1 swim free br3 @ :50/:45/:40

In 3rd round, go 2 swim primary desc 1-2 @ :55, and then 1 swim free br3 @ :40

Warmdown a bit before you get out to help with the lanelines. Wear your sunscreen today & drink plenty of water; and be sure to check your email this afternoon BEFORE you leave for drylands. Have a great day!