Tuesday Morning, July 27, 2021- written for LCM @ Broadlands

1 x 600- 300/200/100

1:00 rest

With fins:

4 x 50 drill @ 1:00- all one stroke can be free

3 x 100 @ 2:00- 25 drill, 25 swim (same stroke for drill & swim), build swim to FAST TURN, then 50 kick on back- descend the 50 kick 1-3, focus on 4 FAST UDK's

2 x 200 @ 3:30- 1st 50 is always breast pull with free kick, then last 150 is drill/swim/drill by 50's (choice stroke for last 150, but all the same stroke)

Check HR, then take fins off

18 x 50 in sets of 6-

1-6, 2 swim free @ :50, 1 swim NO FREE build to FAST FINISH @ :55 (go @ :55 & 1:00 if needed)

7-12, 1 swim IM order :50 (#1 is fly, #3 is back and #5 is breast), evens are always swim free(smooth & long) @ 1:00

13-18, all @ 1:00- odds are swim choice, evens are kick on back- focus on 4 FAST UDK's, then hustle to make the interval!

1:00 rest, check HR, then get water.

Finish up with...

AMRAP:

2 x 150 @ 3:30- all swim, 100 in primary stroke (50 at 200 setup, :10 rest, then 50 FAST- same storke for both 50's), then last 50 swim smooth & long free

2 x 50 @ 1:30 swim FAST, 1st 50 is fly or free (don't go free in every round, get some fast fly in there for your IM), then 2nd 50 is from a running dive (stay straight on your entry into the water!); 2nd 50 is always in your primary stroke, NO FREE)

Take a minute rest between rounds, have some water. Do a good job with your strokes here (nothing sloppy!), and make sure the fast stuff is FAST!

Warmdown a bit before you help take out the lanelines. Wear your sunscreen today and drink plenty of water throughout the day. Have a great day!