Friday Morning, April 25, 2014

Sharks- Senior/Senior Elite
Written for scy

800- odd 100's are swim back, even 100's are drill/skull by 25's
1:00 rest

2 x 75 drill/swim/kick (fly on side) by 25's @ 1:20
1 x 50 swim/kick @ :50 in M-R-S
 2 x 75 @ 1:20/3 x 50 swim/kick @ :50
 2 x 75/5 x 50
2 x 75 @ 1:10- 50 swim free, 25 swim M-R-S
6 x 50 swim/kick @ :55 desc 1-3 & 4-6 to what you can
 2 x 75 (as above)/4 x 50 (as above)
 2 x 75 (as above)/2 x 50 (as above)
1:00 rest

With fins until 7 a.m., finish up with...
4 x 25 @ :35
 odd 25's are 15m swim FAST, 10m  drill
 even 25's are swim build to FAST
1 x 50 swim FAST for time @ 1:00 (same stroke as 25's- target scy best time)
No additional rest between sets, check HR after each 50.

100 easy drill before you get out, change quickly for breakfast. have a great day!