Friday Morning, August 27, 2021- written for LCM @ Broadlands

1 x 600- 300/200/100

1:00 rest

12 x 50 @ 1:05 as follows:

odds- choice free drill

evens- choice drill, back or breast

Check HR, then on the :30...

3 x 100 @ 2:00-

25 drill/50 swim (FAST TURN)/25 drill-kick-or skull

These 3 x 100 are either back or breast

Check HR again, then 1:00 rest

Talk about fly...

With fins, 9* rounds of:

1 x 50 fly drill @ 1:00

1 x "out&back" @ :45

1 x 50 swim fly build to FAST @ 1:00

*every 3rd round, go "2/2/2"

After 6 rounds, check HR, then TAKE OFF FINS for last 3 rounds

1:00 rest after 9th round, check HR

Finish up with...

AMRAP

1 x 200 @ 3:45- drill/choice/drill/skulling by 25's (1st 100 is choice, 2nd 100 is NO FREE)

3 x 100 swim free br3 @ 1:30 (1st round; 2nd & 3rd rounds are swim free/NO FREE by 50's @ 1:45)

:30 extra rest after each round, check HR