Wednesday, April 30, 2014

Sharks- Senior/Senior Elite
Written for scm


April 30, 2014


1 x 800-
100 swim choice (can be free, but br 3)
100 drill choice (can mix up drills from 25 to 25)
1:00 rest


8 x 50 drill/swim by 25's @ 1:10 as follows:
1-4, in M-R-S (NO FREE)
5-8, in 4th best stroke (NO FREE)
After #8, continue right into...


12 rounds of:
1 x 75 @ 1:20- 50 swim, 25 kick with board, "slide IM" order
1 x 50 kick FAST with boards @ 1:10*
*interval gets :10 faster from round to round (1:10, then 1:00, then :50) in sets of 3.
No rest between sets, check HR after last round.


LONG SWIM-
2 times through:
50 kick on back- 6m UDK, 2nd 25 is FAST
100 swim IM
50 kick on back - as above
200 swim IM (2 x 100 IM's, desc1-2)
50 kick on back- as above
300 swim IM (3 x 10 IM's, desc 1-3)
After 2nd time through, check HR immediately & OML.


Until 6 p.m., finish up with...
2 x 1/2 pool sprints @ :25(focus on breakout on #1, focus on finish on #2- both FAST)- same stroke
1 x 50 swim choice @:55 (br 3 or 4/2 if going free)- make this 50 as smooth as possible with good udk.
Check HR at 6 p.m.


100 easy drill before you get out, then change quickly for drylands. Do an excellent job with your HW tonight, get excited to race this weekend. Have a great day!