Saturday Morning, May 24, 2014

Sharks- Senior/SE
Written for scm


May 24, 2014


1 x 800 as follows:
400 swim freestyle
400 reverse IM- each 100 is drill/drill/swim/kick on back, by 25's
1:00 rest


4 sets of:
1 x 100 drill/kick on back by 25's @ 2:00
2 x 25 @ :35 swim (same stroke as 100 above) build to FAST
2 x 50 kick on back @ :55- good udk
No rest between sets, check HR after 4th set.


3 rounds of:
6 x 50 swim @ :55-
odds- fly/free by 25's
evens- back/breast by 25's
1 x 400 swim free br 3 or 4/2 or with snorkel @ 6:00- neg split each 400, and descend 1-3 to something juicy
3 x 100 swim/kick (kick is choice) @ 1:45 (@ 1:40 in 2nd set, and last set is @ 1:35)
1:00 rest after 1st set, check HR; 2nd & 3rd sets are straight through.


Until 10:30...


IM-
2 x 25 drill @ :45
1 x 300 IM swim (75 of each stroke) @ 5:00, descend 1-3's to what you can
1 x 50 kick choice FAST with boards @ 1:00
No rest between sets.


STROKE
3 x 25 swim FAST @ :50- add fastest 2 x 25 together for 50m total
1 x 75 drill/swim (dps)/drill by 25's @ 1:30
1 x 50 swim all out FAST @ 1:00- can you be faster than 2 x 25 add-up?
1 x 50 kick all out FAST choice with boards @ 1:15
No rest between sets.


100 easy drill before you get out. Do an excellent job wit your HW this weekend, don't wait until Monday to get started. Be sure to wear your sunscreen if you're going to be outside this weekend. Tuesday Afternoon at 4:00 p.m. Have a great day!