Thursday Morning, July 22, 2021- written for LCM @ Broadlands (Black/Black+)

1 x 600- 300/200/100

1:00 rest

3 rounds of:

1 x 150 @ 3:00- drill/kick (build)/drill by 50's

1 x 150 @ 3:00- swim/kick (FAST)/swim by 50's

Focus on FAST UDK to 10M;

1st round free

2nd round primary stroke NO FREE

3rd round choice (same stroke for both 150's)

3 times through:

5 x 50 @ :55 swim (odd 50's are IM order; even 50's are swim free, long&strong)

1* x 100 swim free br3 @ 1:25 or 1:35 (pick an interval & stick with it throughout)

No rest between rounds;

*add 2 x 100 in each round

Check HR when you can throughout the set

1:00 rest after 3rd round, check HR again

Until 7a, finish up with...

All with shnorkel & choice equipment:

200's @ 3:20 (odds) or 3:00 (evens)- 100 pull, 100 kick (kick is with shnorkel!!)

Warmdown a bit before you get out. Tomorrow morning is at CM, last RACE DAY of the LCM season. Wear your sunscreen today and drink plenty of water. Have a great day!