Wednesday Morning, July 2, 214

Sharks- Seniors/SE
Written for LCM


1 x 800-
400 swim freestyle
400 drill/kick on back by 50's, NO FREE
1:00 rest


6 x 150 as follows:
odds- drill/swim (build)/drill by 50's @ 3:00
evens- @ 2:40, swim 100 neg split, then last 50 kick on back build to FAST (good udk!)
1:00 rest, check HR


3 sets of:
6 x 50 as follows-
odds- swim free/NO FREE by 25's
evens- kick on back FAST @ 1:10
2 x 150 @ 2:45, free swim, choice swim NO FREE, kick on back- by 50's, desc 1-2
No rest between sets, check HR after each set.


LONG SWIM-
1 x 1800 as follows (1 time through):
200 swim free with snorkel, neg split
100 kick FAST with boards
300 swim free neg split with snorkel
100 kick FAST with boards
400 IM- each 100 is swim/kick by 50's
300 swim free with snorkels, neg split
100 kick FAST with boards
200 swim free with snorkels, neg split
100 kick FAST with boards
1:00 rest, check HR


Finish up with...
4 x 50 @ :10 rest, 1/2 swim 1/2 drill, all choice


Drink plenty of water today and be sure to wear your sunscreen. Tomorrow morning at 7:30, then everybody is off until Monday Morning. Have a great day!