Wednesday Morning, May 14, 2014

Sharks- Senior/SE
Written for scy


May 14, 2014


1 x 800-
odd 100's choice swim
even 100's reverse IM drill
1:00 rest


4 x 50 @ 1:00 drill/swim build the swim to FAST
3 sets of:
1 x 150 swim free/NO FREE by 25's @ 2:10
1 x 150 swim STRONG neg split free br 3 @ 1:50
3 x 50 swim/kick on back by 25's @ :50 (2nd 5 is NO FREE)
1 x 600 swim as follows:
1st set- swim free with snorkel, descend the 200's 1-3 to what you can
2nd set- swim 400 free with snorkel, 200 IM (NO SNORKEL), descend the 3 x 200 to something juicy on the IM;
3rd set- swim in M-R-S (NO FREE), descend the 200's to 90% effort (go 50 swim/25 drill for fly)
1:00 rest between sets, check HR after each 600.


Finish up with 6 sets of:
4 x 1/2 half-pool sprints @ :30 (odds are kick, evens are swim)
1 x 25 swim FAST from a dive @ :30
No additional rest between sets, check HR after each round.


 100 easy drill before you get out. Do an excellent job in school today, I hope your exams go well. Today at 3:30 p.m. Have a great day!