Sharks- Seniors/SE
Written for LCM
1 x 800-
odd 100's are drill/kick on back by 50's
even 100's are swim/kick on back by 50's
1:00 rest
3 sets of:
1 x 100 drill/kick on back (build) by 50's @ 2:00
1 x 150 swim free/NO FREE/free by 50's @ 2:20
No rest between sets; after 3rd round, continue right into...
9 x 50 @ :50 in 3 sets of 3-
1-3, swim free br 3
4-6, swim free/NO FREE by 25's
7-9, swim free/kick choice on back by 25's
1:00 rest, check HR.
LONG SWIM-
1 x 1500 as follows (3 times through the following):
150 swim free br 3/5/3 by 50's
100 kick- 50 on back (build to FAST)/50 kick with boards FAST
150 swim IM order by 50's (NO FREE)
100 kick- 50 on back (build to FAST)/50 kick with boards FAST
Check HR after 3rd time through.
Finish up with 6 sets of (8 sets, if possible):
2 x 50 "out & back" @ 1:00- one free, one NO FREE
1 x 100 kick FAST on back @ 2:15
No rest between sets, check HR immediately after last set & OML.
100 easy drill before you get out. Do some reading today, drink lots of water & get excited to race this weekend. REMEMBER: NO WORKOUT FOR ANYBODY ON FRIDAY. Have a great day!
No comments:
Post a Comment