Monday Morning, August 23, 2021- written for LCM @ Broadlands (SrG, SrS AM and SrS IL)

Welcome back! I hope everybody enjoyed the break and is excited to be back in the water. Keep in mind the schedule for this week is Monday, Tuesday, Thursday & Friday (Wednesday Morning is OFF), then Saturday morning as well. Let's get to work....

1 x 600- 300 swim easy freestyle, 200 reverse IM drill, 100 kick on back

1:00 rest

2 sets of (1st set is with fins, 2nd time through is without fins):

4 x 50 catchup free drill @ 1:00

1 x 100 swim/kick free by 50's @ 2:00- keep stroke long, head still & roll hips evenly

4 x 50 ra2 la2 free drill @ 1:00

1 x 100 swim/kick free by 50's- as above, still @ 2:00

6 x 50 @ 1:00- odds choice drill, evens are kick on back build, focus on 4 FAST UDK's

3 x 100 swim/kick by 50's @ 2:00- odds are free, #2 is your choice, NO FREE

1:00 rest, check HR, take off fins after 1st set

After 2nd set, check HR, then...

1 x 300 as follows:

Each 100 is 25 drill/50 swim (build into FAST TURN), last 25 meters is skulling. Go a different stroke for each 100

1:00 rest, check HR again

With boards where noted, AMRAP:

2 x out & backs kick with boards @ :50 (go to the 15M mark), free kick out, fwd ss, dolph kick back

1 x 50 kick on back build to FAST @ 1:00 (focus on 4 FAST UDK's off the wall)

1 x 50 kick FAST on back @ 1:30- same FAST 4 UDK's

After even rounds...

1 x 100 25 drill/50 swim FAST TURN/25 drill

1:00 rest, check HR

Finish up with...

4 x 50 choice drill @ :20 rest before you help take out the lanes.

Be sure to wear your sunscreen today, drink plenty of water AND make sure you have any school projects or summer reading assignments all wrapped up- it's important to get off to a good start at school. See you back here tomorrow morning, have a great day!