Saturday Morning, May 31, 2014

Sharks- Senior/SE
Written for scm


May 31, 2014


800 as follows-
odd 100's- swim choice
even 100's- drill/kick on back by 50's, different stroke than odd 100's
1:00 rest


8 x 75-
1&2, 50 choice free drill, 25 drill in M-R-S (NO FREE) @ 1:30
3&4, swim 25 free, 50 in M-R-S (NO FREE) @ 1:15
1:00 rest after #8, check HR, then split up into groups below...


Caroline/Allie/Juliana-
8 x 800 as follows:
1&2- swim free br 3 or 4/2 @ 12:00, desc 1-2
3&4- IM, choice of 8 x 100 IM's (odds swim, evens kick) or 4 times through of 2 x 75 IM, 50 kick on back- all @ 14:00, desc 1-2; Allie can go backstroke
5&6- swim free with snorkels @ 12:00, desc 1-2
7&8- IM, 150 IM (50 of fly/back/breast), then 50 kick free with boards, desc 1-2 @ 14:00
Check HR after each 800.


Alex/Jake/Chris/Alex/Carmen/Abby-
One time through...
8 x 100 swim @ 1:30 as follows:
1&2- free neg split, desc 1-2
3&4- 50 free, 50 NO FREE desc 1-2
8 x 50 kick on back @ :55- good udk!
8 x 100 swim as follows:
1&2- swim free with snorkels @ 1:30, desc 1-2
3&4- swim/kick by 50's NO FREE @ 1:45, desc 1-2
12 x 50 kick @ :55-
1&2 on back
#3- with boards FAST, get time
1:00 rest, get HR


3 sets of:
9 x 50 swim with fins @ 1:00, desc 1-3's to all out smoking FAST for time; get avg time for fast 50's
Take fins off...
2 x 50 drill @ 1:00
3 x 25 swim FAST @ :40- add up times
1 x 50 drill @ 1:00
3 x 25 swim FAST @ :10 rest- add up times
1:00 rest between sets, check HR


150 easy drill/kick by 25's before you get out. Do an excellent job with your HW this weekend, don't wait until Sunday Night to get started. Be sure to wear your sunscreen if you have to be outside. Monday Morning at the Woody, 5:30 a.m. Have a great day!