Sharks- Senior/SE
Written for scm
May 30, 2014
800 as follows:
400 swim freestyle (1st 25 of each 100 is choice free drill)
400 reverse IM- each 100 is drill/kick on back by 50's
1:00 rest
3 x 200 @ 3:20 as follows:
100 drill/swim choice by 25's
100 kick- 50 on back, 50 with boards- this 100 should get faster from round to round.
6 x 1/2 pool sprints @ :35
1:00 rest, check HR.
3 sets of:
1 x 150 swim neg split backstroke @ 2:30- good udks!
1 x 150 choice @ 2:30- swim/kick, IM, neg split in M-RS, your choice
3 x 250 kick as follows
2 x 75 kick on back desc 1-2 to something juicy @ 1:30- good udk throughout!
1 x 100 kick FAST with boards @ 2:30 (in 3rd 250, this is BROKEN, 25/50/25- :10 rest)
Finish each set with...
Ladies- 3 x 100 your choice: tell me what you're going to do, and I'll give you an interval (mix it up from round to round)
Guys- 150 meters (total) of something FAST (can be 3 x 50 @ :10 rest, 3 x 50 @ 1:30 all FAST, 4 x 25 @ :10 rest/1 x 50 swim for time, etc...)
1:00 rest between sets, check HR
With fins, finish up with....
18 x 25 @ :40 in 3 sets of 6:
1&2- drill (fly pull with free kick in odd rounds)
#3- swim FAST (fly in odd rounds)
100 easy drill before you get out. Tomorrow morning from 8:30-10:30 a.m. Do an excellent job with your HW tonight & get excited for the banquet tomorrow. Have a great day!
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