Sharks- Seniors/SE
Written for LCM
1 x 800-
400 swim freestyle
400 drill/kick on back by 50's, NO FREE
1:00 rest
3 x 150 drill/swim/kick (build) by 25's (2x), all @ :10 rest
1 x 50 swim choice build to FAST @ 1:00
3 sets of:
6 x 50' "out & back" @ 1:00- 25 swim build to FAST at mid-pool, then flip turn & kick on back FAST back to the wall
2 x 200 swim @ 3:15, 100 free br 3, 100 choice, desc 1-2 to something juicy!
Check HR after 3rd set.
With fins:
12 x "over/unders" @ 1:00- FAST udk while kicking under water, sprint your FACE OFF while swimming on top of the water.
1 x 50 swim all out FAST
1:00 rest
Finish up with...
12 x 50 @ :50 in sets of 3 as follows:
1- swim all free br 3
2- swim fre/NO FREE by 25's
3- swim/kick choice by 25's- hustle here
1 x 600 kick on back-
odd 50's- choice from a dive all out FAST
even 50's- breast kick on back with a great glide.
100 easy drill before you get out & help with the lanelines.
Do some summer reading today, drink plenty of water & be sure to wear your sunscreen if you have be outside. Have a great day!
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