Sharks- Senior/SE
Written for scm
May 16, 2014
1 x 800-
400 swim freestyle
400 reverse IM- each 100 is fly kick on side, then drill/drill/swim, by 25's
1:00 rest
6 x 50 @ 1:10 drill/swim dps by 25's (odds free, evens NO FREE)
8 x 75 as follows:
odds- 50 swim free, 25 swim NO FREE @ 1:30
evens- 25 kick moderate on back, 25 drill, :10 rest, 25 swim build to FAST- all in M-R-S @ 1:45
6 x 50 swim free br 3 @ :55 (#3 & 6 are swim free/NO FREE by 25's)
1 x 400 as follows:
50 choice drill
50 kick on back with FAST breakouts (udk!), then easy kick
1:00 rest, check HR
With fins:
24 x 25 @ :45
1- 1/2 swim FAST 1/2 drill
2- swim build to FAST
3- all drill
4- all swim FAST
Change strokes after each set of 4.
100 easy drill before you get out. Do an excellent job with your HW tonight- be sure to bring some with you to the meet. 1:45 on deck tomorrow for anybody in the meet- it's going to be awesome. Have a great day!
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