Saturday Morning, May 10, 2014

Sharks- Senior/SE
Written for scm


May 10, 2014


1 x 800-
odd 100's are swim reverse IM order by 25's
even 100's are drill/kick on back by 25's, NO FREE
1:00 rest


4 times through:
1 x 75 drill/drill/fly kick on side (lead with torso) @ 1:30
3 x 25 swim build to FAST @ :35 (same stroke as drill above
1 x 100 kick desc 1-2's @ 2:00 (on back 1&2, with boards for 3&4)
No rest between sets, check HR after 4th set.


If everybody does an outstanding job with the next set (think, "restaurant quality"), we can SKIP THE LAST SET and instead finish up with Bucket of Balls)...


6 x 550 as follows:
1 x 50 @ 1:00 swim free/drill in M-R-S by 25's
1 x 50 @ 1:00 swim free/M-R-S (build) by 25's
1 x 50 swim in M-R-S at 200 Goal Pace @ 1:00
4* x 100 swim neg split free br 3 @ 1:30 (@ 1:25 in 3rd set; @ 1:20 in 5th set)
*in even rounds, go 1 x 400 swim free (or back) and descend them 1-3 to something juicy!
:30 rest between sets to check your HR.


9 x 150 as follows:
1-3, 100 swim 50 kick desc 1-3 @ 3:15
4-6, 50 swim 100 kick desc 1-3 @ 3:30
7-9, all kick on back desc 1-3 @ 3:45


OR...


Bucket of Balls


100 easy drill before we take out the lanelines. Do an excellent job with your HW this weekend- don't wait until Sunday Night to get started. Be sure to do something nice for your Mum tomorrow. MONDAY MORNING AT THE WOODY, 5:30 A.M. Have a great day!