Tuesday Morning, July 1, 2014

Sharks- Seniors/SE
Written for LCM


800- 400 swim freestyle/400 drill-kick on back by 25's, NO FREE
1:00 rest


1 x 600 as follows:
odd 50's- from a dive, FAST udk, then kick choice build to FAST on back
even 50's- choice: drill, swim, kick or skulling
1:00 rest


6 "area" swims (length by width) as follows:
100 swim free/NO FREE by 50's
Walk quickly over to the diving well...
FAST sprint to the first laneline, then FAST udk back to your lane
:15 rest between each swim, check HR after last swim.


8 sets of:
2 x 50 kick FAST @ 1:15 (with boards in odd rounds, on back in even rounds)
1 x "out & back" 50 swim- free/NO FREE by 25's @ 1:00
No rest between sts.


Finish up with...
8 x 200 swim-
odds- neg split free br 3 @ 3:00
evens- swim choice @ 2:40, desc 1-2 & 3-4


100 easy drill before you move lanelines. Drink lots of water today & wear your sunscreen. Remember, NO WORKOUT ON FRIDAY. Have a great day!