Monday, May 12, 2014

Sharks- Senior/SE
Written for scm


May 12, 2014


1 x 800 as follows;
400 swim free br 3 (or 4/2)
400 NO FREE- each 100 is drill/kick by 50's
1:00 rest


With fins:
8 x 25 breast pull with free kick @ :45
6 x 100 @ 1:45- 2 dolphin kicks 1 pull breaststroke with flip turns; desc 1-2 to what you can.
1:00 rest, check HR & take off fins.


4 rounds of:
4 x 25 @ :50- half kick FAST free with head out, BACK FLIP (open turn-style), then swim FAST breaststroke to the far end
2 x 150 @ 3:30- 100 swim back/breast by 50's, 50 kick free with boards, descend 1-2 to what you can.
No rest between sets.


30 x 100 @ 1:45 as follows:
1&2- swim 50 free br 3 (or 4/2) 50 swim NO FREE, descend 1-2 to what you can.
#3- all kick-  (#'s 10, 20 & 30 are kick with boards!)- you'll have to hustle to make this interval!
1:00 rest after #30, check HR


100 easy drill before you get out. Do an excellent job with your HW tonight, make sure you're getting ready for your final exams. Have a great day!