Sharks- Senior/SE
Written for scy
May 23, 2014
1 x 800-
odd 100's are drill/swim by 25's (different strokes for each 100)
even 100's are kick on back neg split (good udk!)
1:00 rest
8 x 75 @ 1:30
odds are 50 fist free br 3, 25 choice drill NO FREE
evens are 25 kick build to FAST, 50 swim neg split in M-R-S
8 x 100 kick as follows:
odds- neg split on back (good udk!)
evens- BROKEN: 25/50/25 with boards, all @ :10 rest (@ 3:00)
1:00 rest, check HR.
LONG SWIM-
One time through:
300 swim free with snorkel/100 swim IM
300 swim free with snorkel/200 swim IM- desc the 100's IM
300 swim free with snorkel/300 swim IM- desc the 100's IM
1:00 rest, check HR
25 x 50 as follows:
1&2- swim free br 3/5 by 25's (or 4/2 throughout) @ :55- STRONG 2nd 25
3&4- swim back/breast by 25's @ :50
#5- kick FAST for time on back @ 1:00
Check HR after each 50 kick on back.
With fins, finish up with...
9 x 75 @ 1:40, 2 dolph kicks 1 pull breaststroke drill with flip turns, desc 1-3's to something juicy!
100 easy drill before you get out. Do an excellent job with your HW tonight. Tomorrow morning at 8:30 a.m., NO WORKOUT ON MONDAY. Have a great day!
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