Sharks- Seniors/SE
Written for LCM
1 x 800-
400 swim freestyle
400 reverse IM- each 100 is drill/swim/drill/kick on back, by 25's
1:00 rest
3 sets of:
3 x 50 1/2 kick (good udk to the breakout, then easy), 1/2 drill @ 1:10
1 x 150 swim free/NO FREE/free by 50's @ 2:45
No rest between sets, check HR after 3rd set.
6 x 50 swim choice @ :55
Get fins
With fins, finish up with...
16 x 25 @ :45-
odds- FAST breakout +2 strokes, then drill
evens- swim build to FAST
100 easy drill before you get out to help with lanelines. Drink lots of water, stay out of the sun today & get excited to race this weekend. Have a great day!
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