Sharks- Seniors/SE
Written for LCM
800- 400 swim freestyle, 400 drill/kick by 25's NO FREE
1:00 rest
4 x 100 @ :10 rest- 50 swim/drill by 25's (same stroke), 50 kick on back build to FAST
6 x 200 @ :15 rest- 100 swim neg split free br 3, 100 swim/kick on back by 50's NO FREE, desc the 200's 1-2's
24 x 50 kick in sets of 4, all @ 1:10 as follows:
1&2- kick on back descend 1-2 to FAST
3&4- kick all FAST with boards
1:00 rest, check HR
3 x 400 as follows:
1- swim free br 3, get time
#2- swim 8 x 50 free with snorkel @ :50, odds are cruise/evens are swim build to FAST
#3- swim neg split free with snorkel, faster than #1
Check HR immediately & OML.
200 easy drill before you get out. Be sure to wear your sunscreen today, and do some of you summer reading. Tomorrow morning at 7:30 a.m., LONG SWIM. Have a great day!
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