Sharks- Seniors/SE
Written for LCM
All @ :10 rest
300- swim/drill by 25's (NO FREE on middle 100)
200- swim/kick by 25's IM order by 50's
100 kick on back, 2nd 50 is FAST
1:00 rest, check HR
3 sets of:
12 x 50 as follows-
2- swim IM order by 25's @ :55
2- swim free br 3 @ :55*(*gets :05 faster by round)
1 x 400 swim free with snorkel @ 6:00- get time, desc 1-3 to something juicy!
4 sets of:
3 x 100 swim/kick on back @ 2:00, desc 1-3 to FAST
1 x 100 kick FAST with boards @ 2:00
Check HR between sets.
Finish up with...
1 x 600 kick- odd 50's are choice FAST from a dive, even 50's are breast kick on back
100 easy drill before you get out. Help with the lanelines before you go & wear your sunscreen today. Have a great day!
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