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 sets of:
2 x 100 @ 2:15- drill/swim by 25's
2 x 50, swim/kick by 25's @ 1:00
No rest between sets; after 2nd set, continue right into...
6 x 50 @ :55-
odds are swim free br 3;
evens are 1/2 swim choice NO FREE, 1/2 swim free
1:00 rest
LONG SWIM-
3 times through:
1 x 200 swim freestyle (with snorkel in 2nd round)
150 swim (build)/drill by 25's NO FREE
50 kick build to FAST at mid-pool
1:00 rest, check HR
With fins, finish up with...
16 x 25 @ :45
odds are half swim FAST, drill in stroke
evens are swim build to a FAST finish.
100 easy drill before you get out. Help with the lanelines before you go & get excited to race this weekend. REMINDER: NO WORKOUT FOR ANY GROUP ON FRIDAY. Have a great day!
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