Sharks- Seniors/SE
Written for LCM
1 x 800-
400 swim freestyle
400 reverse IM- each 100 is drill/kick on back by 25's
1:00 rest
4 x 150 @ :10 rest- drill/swim/drill by 50's, build the swim
12 x 50 @ :55-
odds- swim free br 3 cruise
evens- swim choice build to FAST at 25m, then swim dps to the end
1 x 300-
odd 50's are from a dive, 25 swim at about 85% effort, then drill to the end
evens are kick on back- 25 breast kick, 25 choice kick
1:00 rest, check HR
With fins:
16 x 25 @ :40-
odds are half swim FAST 1/2 drill
evens are swim build to FAST finish
Change strokes after each set of 4.
Anybody swimming in the meet this weekend, go 100 easy drill then you're done!
Caroline & Alex:
3 sets of:
8 x 50 swim @ :50 free/NO FREE by 25's (@ :45 in 2nd set, all swim free)
1 x 400 swim free with snorkels- get time & descend 1-3 to something juicy!
:30 rest between sets.
100 easy drill before you get out. Do some of your summer reading today, drink lots of water & get excited to race this weekend. REMEMBER, NO WORKOUT FOR ANY GROUP TOMORROW. Have a great day!
No comments:
Post a Comment