Thursday, May 15, 2014

Sharks- Senior/SE
Written for scm


May 15, 2014


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


3 sets of:
2 x 100 @ 1:50- 50 drill, 50 swim neg split in your M-R-S
1 x 200 @ 3:40- 100 swim (same stroke as 100's above), 100 kick on back- desc this 200 1-3.
4 x 1/2 pool sprints @ :30 (same stroke as above)
No rest between sets, check HR after 3rd set.


With fins:
12 x 150 swim @ 3:00 desc 1-3's to something SMOKING FAST (last 3 are kick on back), change strokes after each set of 3.
1:00 rest, take fins off.


36 x 50 @ 1:00 as follows (in sets of 3's):
1- kick FAST with boards
2&3- swim/kick on back by 25's


4&5- kick FAST with boards
6- swim/kick on back by 25's


7-9, all kick FAST with boards
Even sets of 9, the kick can be on your back


After #36...
1 x 100 easy choice drill @ 3:00
1 x 100 kick all out FAST for time- it's the World Championship of 100's Kick with Boards!


150 easy drill before you get out. Change quickly for drylands, and be sure to tell your parents the warmup for both days this weekend is at 1:55 p.m. Do an excellent job with you HW tonight & get excited to race this weekend. Have a great day!