Thursday Morning, June 26, 2014

Sharks- Seniors/SE
Written for LCM


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


4 x 150 @ :10 rest- 50 fist free drill br 3, then 100 drill/kick on back by 50's, NO FREE
1:00 rest


4 sets of:
2 x 100 kick on back @ 2:15 desc 1-2, good udk!
BROKEN 200 KICK: 4 x 50 kick FAST with boards, all @ :10 rest
:30 rest between sets, check HR




16 x 100 as follows:
1-2, swim/kick on back by 50's desc 1-2 to FAST
2 x 100 swim neg split free br 3 @ 1:30 (interval gets :05 faster by set)
1;00 rest after #16, check HR


Finish up with...
1 x 400 swim free with snorkels (even 50's are FAST)
1:00 rest
1 x 50 swim choice FAST from a dive.


100 easy drill before you get out. Wear your sunscreen today & drink lots of water. Have a great day!