Sharks- Senior/SE
Written for scm
May 22, 2014
1 x 800-
400 swim freestyle
400- drill/swim by 25's, reverse IM order by 100's
1:00 rest
4 sets of:
2 x 75 drill/swim/drill by 25's @ 1:30
2 x 50 swim free/NO FREE (2nd 25 should be same stroke as 75's drill above) @ :55
2 x 50 swim free br 3 (or 4/2) @ :45
6 x 25 kick FAST with boards @ :45 (@ :35 in even sets)
1 x 400 @ 6:00 swim freestyle with snorkel, desc 1-2 & 3-4
No rest between sets, check HR after each 400.
LONG SWIM-
Go the long swim from yesterday...
If there is time-
Fly drilling with fins.
100 easy drill before you get out. Do an excellent job with your HW tonight. Remember, Sat. am from 8:30-10:30, then NO WORKOUT ON MONDAY (Memorial Day). Have a great day!
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