Sharks- Seniors/SE
Written for LCM
1 x 800-
400 swim freestyle
400 reverse IM- each 100 is swim/kick by 25's
1:00 rest
9 x 100 in sets of 3:
1- drill/kick on back @ 2:15
2- swim/kick on back @ 2:15
3- kick on back @ 2:30, desc 1-3 to FAST
1:00 rest after #9, check HR
Juliana's 200 IM for time
2 sets of:
2 x 50 kick FAST with boards, :10 rest at 25, all @ 1:15
1 x 100 swim choice BIG neg split @ 2:00
No rest between sets, check HR after 2nd set.
2 sets of:
2 x 50 kick FAST with boards, :15 rest at 25, all @ 1:30
1 x 100 swim choice @ 2:00
No rest between sets, check HR after 2nd set.
With fins, finish up with 6 sets of:
1 x 50 swim build to FAST at 25m, then drill to the end @ 1:15
1 x "under/over" across the pool @ :40
1 x "over/under" back across the pool @ :40
1 x 50 swim build to FAST at 25m, then drill to the end @ 1:15
No rest between sets, check HR after each set.
100 easy drill before you help with the lanelines. Be sure to drink plenty of water today & wear your sunscreen. NO WORKOUT ON FRIDAY. Have a great day!
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