Tuesday Morning, June 17, 2014

Sharks- Seniors/SE
Written for LCM


June 17, 2014


400 swim freestyle
400 reverse IM- each 100 is drill/kick on back by 25's
1:00 rest


4 x 150 @ :10 rest
50 ra2 la2 free drill, 50 choice drill NO FREE, 50 kick on back build to FAST on last 20 meters
3 x 300 swim 50 back, 50 choice @ :10 rest- descend the 100's in each 300 1-3 to what you can
1:00 rest


3 sets of:
6 x 50 @ :50- odds are swim free br 3, evens are swim free/NO FREE by 25's
1* x 100 swim free/kick choice on back by 50's @ 2:00
*add 1 x 100 in each round up to 3
No rest between sets, check HR after 3rd set.


6 rounds of (odd sets with fins, even sets with boards NO FINS):
4 x "out & backs" to halfway FAST @ 1:00 (swim/kick on back in odd sets; kick breast/free with boards in even sets)
2 x 50 swim FAST @ 1:15 (odd sets) or kick FAST on back (even sets)
No rest between sets, check HR after each round.


100 easy drill before you get out. Please help with the lanelines before you leave. Be sure to wear your sunscreen today- or just stay inside & read a book. Have a great day!