Sharks- Seniors/SE
Written for LCM
1 x 800-
400 swim freestyle
400 reverse IM- each 100 is drill/kick on back, by 50's
1:00 rest
3 x 200 @ :10 rest-
odd 50's are swim (build)/drill by 25's
even 50's are kick on back- build to FAST at halfway, then moderate kick to the end
12 x 50 @ :55-
odds are swim free br 3 (cruise)
evens are swim choice NO FREE/free by 25's
1:00 rest, check HR
3 sets of:
2 x 50's kick FAST with boards @ 1:15- "out & back" to halfway (1st 25 choice, 2nd 25 breaststroke)
1 x 100 kick on back (good udk!) negative split @ 2:15
1 x 100 swim choice cruise @ 2:00
No rest between sets, check HR after each set.
With fins:
20 x 25 @ :45-
odds 1/2 swim FAST 1/2 drill
evens- swim build to all out FAST finish
Take fins off, check HR, then...
Finish up with:
1 x 400 swim free with snorkel, descend the 100's 1-4 to what you can
Check HR
100 easy drill before you get out to help with lanelines. Do some reading today, drink lots of water & get excited to race this weekend. Have a great day!
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