Thursday Morning, September 2, 2021- written for LCM @ Broadlands

1 x 600- 300/200/100

1:00 rest

Finally, a little cooler here...

3 x 200 @ 3:40- drill/swim/drill/kick by 50's- go free, NO FREE, choice by 200

Check HR, then 1:00 rest

3 sets of:

3 x 50 kick desc 1-3 to all out FAST @ 1:10

1* x 100 swim free br3 @ 1:35- STRONG negative split

*add 1 x 100 in each round

Check HR after 3rd round, then...

1 x 300 drill (NO FREE), except swim inside flags, FAST TURNS

1:00 rest, check HR again

3 sets of...

Same 3 x 50 kick/1* x 100 swim, except...

2nd 50 of each 100 is swim NO FREE

Check HR after 3rd round, then...

1 x 100 easy choice

With fins,

9 x 100 swim @ 2:00 desc 1-3's to all out FAST

Go free, primary NO FREE, choice by rounds of 3

Take fins off and go 1 x 100 easy choice drill

Until 7a, finish up with...

50's FAST partner kick- go 2 at a time & RACE, :10 apart, all @ 1:30

Hop out at 7a to help with the lanelines. Do an excellent job in school today, bring something warm to wrap up in tomorrow morning, and be prepared to train a bit more in earnest tomorrow. Have a great day!