Thursday Morning, July 29, 2021- written for LCM @ Broadlands

1 x 600- 300/200/100

1:00 rest

With boards where noted, 2 sets of:

2 x 100 drill/kick on back @ 2:00- all free, focus on 4 FAST UDK's (NO FREE in 2nd set) 

6 x 50 as follows:

1-2, free drill, free kick on back- by 50's @ 1:00

3-4, all free kick w/boards @ 1:10 desc 1-2 to FAST (NO FREE in 2nd set)

5-6, drill/kick on back by 50's NO FREE @ 1:00

1 x 300 as follows:

odd 100's are swim/kick by 50's NO FREE, desc these 100's 1-2;

2nd 100 is swim freestyle- "long & strong," focus on steady head position, full hip rotation, finish stroke

Check HR, then 1:00 rest between 1st & 2nd set

15 x 50 pull free w/choice equipment @ :55- keep it smooth & long, make interval; can adjust interval for last 6 (ex, 3 @ :50 and then 3 @ :45)

1:00 rest, check HR

Finish up with AMRAP...

With fins:

3 x out & backs @ :40- odds are all UDK, #2 is w/boards- these are all FAST

2 x 50 swim desc 1-2 to all out FAST @ 1:10 (PS, who can go 26.3 on free to celebrate Bobby Finke's last 50 in her Gold-medal winning 800 Free?) These 50's are free in odd rounds, NO FREE in even rounds

Warmdown a bit before you get out to help with the lanelines. Stay active over the break and get excited for the upcoming SCY season. Have a great day!