Sharks- Seniors/SE
Written for LCM
1 x 800-
400 swim freestyle
400 reverse IM- each 100 is drill/kick on back by 50's
1:00 rest
2 x 150 @ :10 rest-
50 swim free br 3, 50 kick on back (build), 50 drill NO FREE
3 x 100 swim/kick on back by 50's @ 1:50 same stroke as 50 drill above, desc 1-3 to what you can
9 x 50 @ :50-
1&2- swim free br 3
#3- swim 1/2 NO FREE, 1/2 choice
3 x 100 swim/kick on back by 50's @ 2:00, desc 1-3 to faster than #3 in 1st set
1:00 rest, check HR
3 sets of:
1 x BROKEN 50: 25 swim FAST from a dive to mid-pool, :10 rest, then 25 kick FAST with boards, all @ 1:15- get time (minus :10)
1 x 100 drill/swim choice @ 2:30
1 x BROKEN 50: 25 kick FAST with boards to mid-pool, :10 rest, then 25 swim FAST to the end, all @ 1:15, get time (minus :10)
1 x 100 easy choice drill/swim @ 2:30
No rest between sets.
Finish up with...
1 x 300 choice swim/drill by 50's
Check HR
Help with the lanelines before you go, get excited to race this weekend at Sectionals! NO WORKOUT for the rest of this week, next week we'll go Mon-Thu (all SCY). Have a great day!
No comments:
Post a Comment