Sharks- Seniors/SE
Wrtten for LCM
1 x 800-
400 swim freestyle
400 drill/kick on back by 50's, NO FREE
1:00 rest
2 sets of:
2 x 50 drill @ 1:10
4 x 50 swim @ :55
1 x 200 swim/kick by 50's @ 3:30
Change strokes for 2nd set, check HR after each set.
12 x 100 @ 1:25 as follows:
1-3 swim free neg split br 3
4-6 swim neg split with snorkels
7-9 swim free neg split br 3/5 by 50's
9-12 swim free with snorkels desc 1-3 to something juicy!
Check HR.
LONG SWIM-
5 times through...
200 swim free br 3 (every 5 on 3rd 50), neg split each 100
100 swim/kick on back by 50's, NO FREE
Check HR after 5th time through
Until 9:30 a.m., finish up with:
"out & back" 50's @ :50-
odd sets of 3 are breast pull with free kick/breast kick on back
even sets- choice swim/kick on back
100 easy drill before you get out. Do some summer reading today and wear your sunscreen if you have to be outside. Have a great day!
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