Monday Morning, June 16, 2014

Sharks- Senior/SE
Written for LCM


June 16, 2014


1 x 800-
400 drill/swim free by 50's
400 drill/kick on back by 50's, NO FREE
1:00 rest


12 x 50 @ 1:10
odds- kick on back build to FAST
evens- 1/2 swim 1/2 drill (mix up the strokes
9 x 100 swim/kick on back by 50's @ 2:00 descend 1-3's
18 x 50 @ :55 in sets of 3:
1- swim free br 3
2 swim free/NO FREE by 25's
3- swim/kick by 25's
3 x 300 swim free with snorkel (or backstroke) @ :20 rest, descend to what you can.
1:00 rest, check HR


With fins, finish up with 8 rounds of...
1 x 50 drill @ 1:10 (full LCM)
1 x 50 "out & back" swim/kick on back by 25's @ :45
No rest between sets, check HR after last set.


200 easy drill/kick by25's before you get out. Do some of your reading today, and wear your sunscreen if you have to be outside. Have a great day!