Tuesday Morning, July 20, 2021- written for LCM @ Broadlands (Black/Black+)

1 x 600- 300/200/100

1:00 rest

2 sets of:

1 x 200 d/k/d/s by 50's @ 3:15

3 x 50 @ 1:00- 1/2 swim (build) 1/2 drill

1 x 200- as above, kick is FASTER

5 x 50 @ 1:00- odds swim (desc 1-3), evens kick on back FAST, UDK to 15M

Check HR after each round, but no extra rest between rounds

1:00 rest after 2nd round, get water.

STROKE GROUPS-

8 rounds of:

1 x 150 @ 3:00- dr/sw/dr by 50's

3 x 50 swim @ 1:10 as follows:

1- 200 set up

2- 200 Goal Pace

3- FASTER than 200 GP

No rest between rounds, check HR after last 50 in each round (3rd 50 can be from running dive)

DISTANCE-

2 rounds of:

1 x 250 swim free @ 3:20- long & strong, make interval

3 x 150 desc 1-3 @ 2:20 by 50's as follows:

#1- NF/free/NF

#2- free/NF/free

#3- NF/free/NF

2 x 400 desc @ :20 rest (desc 100's 1-4, then desc 100's again, to FASTER

1 round can be pull, 1 round is swim

1:00 rest; check HR then...

3 x 100 swim at GP @ 1:40/1 x 100 drill @ 2:00 (drill is always @ 2:00)

4 GP/1 drill

5 GP/1 drill

In 2nd round, 100's swim at GP are @ 1:30

Warmdown a bit before you get out to help with the lanelines. Wear your sunscreen today & drink plenty of water. Have a great day!