Sharks- Senior/SE
Written for LCM
June 18, 2014
1 x 800 as follows:
400 swim freestyle
400 reverse IM- each 100 is kick on back/drill by 25's
1:00 rest
8 x 50 @ 1:10- odds are drill choice, evens are kick build to FAST
12 x 100 in sets of 4 as follows:
1&2- swim IM order by 50's (fly/back, then back/breast) @ 1:45
3&4- kick on back @ 2:15 (FAST/moderate by 50's and then all FAST on the 2nd 100)
1:00 rest, check HR
LONG SWIM-
1 x 1600 (4 times through):
300 swim free br 3/swim NO FREE by 50's
100 kick FAST on back (the kick in the even 400's can be with boards)
No rest between the 400's, check HR after 1600.
Finish up with...
18 x 50 kick @ 1:10 as follows:
1-3 kick on back, descend 1-3 to something juicy!
4-6 all kick FAST with boards
Check HR after each round of 6.
100 easy drill before you get out. Be sure to wear your sunscreen today and drink plenty of water. Tomorrow at 7:30 a.m., just one hour for anybody swimming in the meet this weekend. Have a great day!
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