Saturday Morning, August 28, 2021- written for LCM @ Broadlands

1 x 600- 300/200/100

1:00 rest

With fins, 8 rounds of:

1 x 50 drill @ 1:00 (odd rounds are freestyle, even rounds are choice NO FREE)

2 x out & backs @ :45- all UDK, fwd ss @ :15M, 2nd o&b is FAST

Check HR after 8th round, then take fins off

1 x 300- 50 swim build to FAST turn, 25 kick FAST, 25 drill (change strokes by 100's)

Check HR again

8 rounds of:

1 x 150 drill/swim/drill by 50's @ 3:00

1 x 50 swim (same stroke as 150) build to FAST @ 1:00

1 x 50 kick FAST w/boards @ 1:00

No rest between sets; go 2 rounds free, 2 rounds back, 2 rounds breast, 2 rounds fly

Check HR after 8th round, then 1:00 rest

Until 7a, finish up with...

50's swim as follows:

odds are swim free smooth & long @ :50;

evens are swim IM order build @ 1:00

Take extra :30 rest after every 8 x 50 & check HR