Thursday Morning, July 8, 2021- written for LCM @ Broadlands (Black/Black+)

1 x 600- 300/200/100

1:00 rest

With fins:

12 x 50 @ 1:00-

odds- choice drill, NO FREE after #5

evens- 1/2 fly pull free kick drill, 1/2 FAST UDK

Take off fins after #12 & check HR, then

1 x 100 easy choice

1:00 rest

3 rounds of:

1* x 100 swim long & strong free (BIG negative by 50's) @ 1:25 (@ 1:35, okay)

9 x 50 in sets of 3 (NO FREE for 1&2)

1- fly/back by 25's @ :55

2- back/breast by 25's @ :55

3- swim free (long & strong) @ :40- make interval

No rest between sets of 9

*go 3 x 100 to start 2nd round and 5 x 100 to start the 3rd round (anybody up for 7 after 3rd round?)

Check HR after last round, then 1:00 rest

Finish up with 150's pull free @ 2:30, desc 1-3's with shorkel & choice equip

Wear your sunscreen & drink plenty of water today. Be sure to check your email after 2p regarding drylands. Get excited to race next week & have a great day!