Sunday Morning, August 1, 2021- written for LCM @ Broadlands (ZONES, plus Ainsley)

1 x 600- 300/200/100

1:00 rest

With fins:

3 x 100 drill/kick on back- by 50's, #3 is NO FREE, all @ 2:00

15 x 50 @ 1:00- 3 drill, 1 swim build, 1 kick FAST (change stroke after 5 & 10)

1 x 150 swim build/drill/swim FAST

Check HR, take fins off, then 1:00 rest

2 rounds (200's get faster):

5 x 100 @ 1:50 (evens @ 2:00)- odds swim IM order by 50's, evens kick on back (4 UDK's)

4 x 50 swim choice @ :55 desc, except #3 is free @ :45

1 x 200 swim free br3- get time, desc 1-2

1:00 rest between rounds, check HR

After 2nd set, finish up with...

With fins:

9 x 150 swim desc 1-3 free/NO FREE/kick by 3's, all @ 2:40