Thursday Morning, July 15, 2021- written for LCM @ Broadlands (Black/Black+)

1 x 600- 300/200/100

1:00 rest

2 x 150 @ 3:15- drill/kick/drill choice by 50's- 2nd 150 NO FREE

18 x 50 in sets of 6 as follows:

1-3 @ 1:00- 2 drill, 1 swim build to FAST

4-6, all kick @ 1:00, desc 1-3; focus on 4 FAST UDK's; in 2nd set of 6 these are @ :55, and in 3rd set of 6 these are @ :50

Check HR after #18, then

1 x 200- swim (build)/choice drill- kick or skulling, by 25's

1:00 rest, check HR again

4 rounds of:

5 x 50 swim odds & evens-

odds build to RACE PACE, NO FREE @ 1:00

evens- @ :50 cruise choice

1* x 150 swim free @ 2:10- desc 3 x 50 to FAST

*in 2nd set, go 2 x 150 @ 2:20, desc 1-2

in 3rd set, go 3 x 150 @ 2:30 desc 1-3

in 4th set, go 4 x 150 desc 1-3/hold for 4 @ 2:40

If there is time...

"out & back" relays with kickboards.

Warmdown a bit before you get out. Do an excellent job with your drylands today (at home, no DL's at CM today), and be sure to wear your sunscreen & drink plenty of water today. Get excited to race the next couple of weeks & have a great day!