Friday Morning, June 27, 2014

Sharks- Seniors/SE
Written for LCM


1 x 800-
400 swim freestyle
400 drill/swim by 25's- different stroke for each 100, NO FREE
1:00 rest


6 x 150 @ :10 rest as follows:
odds- drill/drill/kick on back by 50's
evens- swim free/free/NO FREE by 50's
2 x 400 swim (200 free/200 IM) @ :15 rest, desc 1-2
1:00 rest, check HR


In the diving well, from a dive, for :15 minutes:
LUNGBUSTER to the first buoy, then swim FAST to far laneline, then reverse order back to the starting end; the winner of each heat gets to sit out the following one.


With fins, 4 sets of:
2 x 50 @ 1:00- swim FAST/drill by 25's
1 x 100 swim FAST @ 2:00 (same stroke)
2 x 50 @ 1:00- swim FAST/drill by 25's
1 x BROKEN 100 swim- :10 rest at the 50, all @ 2:20.
Check HR immediately after each set, but no additional rest between sets.


Finish up with...
1 x 800 kick- odd 100's on back with strong neg split; even 100's with a board (desc 1-4)
8 x 100 swim as follows:
odds- swim free neg split @ 1:25
evens- swim free/NO FREE @ 1:35


100 easy drill before you get out. Please help with the lanelines before you go & be sure to wear your sunscreen if you have to be outside this weekend. Have a great day!