Friday, May 9, 2014

Sharks- Senior/SE
Written for scm




May 9, 2014




1 x 800-
odd 100's- 50 fist free drill, 50 kick on back
even 100's- 50 choice drill NO FREE, 50 kick with boards
1:00 rest




3 sets of:
2 x 100 @ 2:00- 6ks back drill, 2k1p breast drill- by 50's
3 x 50 swim back/breast by 50's @ 1:05*, desc 1-3 to what you can (*@ :55 in 2nd set; @ :50 in 3rd set
No rest between sets, check HR after 3rd set.






8 sets of:
1 x 100 swim IM @ 1:45
2 x 50 kick on back FAST @ 1:15- add up times for the two 50's & get an average time for a 50.
1 x 50 drill choice @ 1:15- easy choice drill!
1 x 50 kick FAST with boards- can you be faster than your average time from the 50's on your back???


Finish up with...
2 x 600 swim free with snorkel @ :20 rest, desc 1-2 to what you can.


100 easy drill before you get out. Do some HW tonight & don't forget: morning workout tomorrow is from 8:30-10:30 a.m.. See you tomorrow, have a great day!