Monday Morning, May 12, 2014

Sharks- Senior/SE
Written for scy


May 12, 2014


1 x 800-
100 swim choice
100 kick choice on back, good udk throughout.
1:00 rest


3 sets of:
2 x 75 @ 1:20- drill/drill/kick on back by 25's
1 x 100 swim/kick on back by 50's @ 1:40, desc 1-3 (same stroke as 75's above)
No rest between sets, check HR after 3rd set.


3 sets of:
6 x 25 kick on back FAST @ :40 (2nd set @ :35, 3rd set @ :30)
3 x 50 swim in M-R-S (NO FREE) @ :50 (2nd set @ :55 descend, 3rd set @ 1:00 descend)
1 x 100 swim IM @ 1:30 (add 1 x 100 swim IM @ 1:30 in each set)
No rest between sets, check HR after 3rd set.


Until 7:00 a.m., finish up with...
2 x 25 swim @ :10 (all @ :50), #1 at 80-85% effort, #2 is all out FAST
1 x 200- 100 swim free br 3, 50 kick on back, 50 swim NO FREE, @ 3:00 (@ 2:50 in 2nd set, 2:40 in 3rd set, 2:30 in 4th set, 5th set is for time).
No rest between sets.
Check HR immediately & OML after 5th set.


100 easy drill before you get out. Do an excellent job in school today, remember this afternoon is at 3:30 p.m. Have a great day!