Sharks- Senior/SE
Written for scm
May 29, 2014
800 as follows:
400 swim freestyle
400 reverse IM- each 100 is drill/drill/swim/kick on back, by 25's
1:00 rest
6 x 75 @ 1:30- 25 fist free drill, 50 choice drill NO FREE
3 x 150 @ 2:45- 75 drill/swim/drill by 25's in M-R-S, then 75 swim IM (NO FREE)
6 x 50 swim/kick on back by 25's @ :55, 2 fly, 2 back, 2 breast, desc 1-2 to what you can.
1:00 rest, check HR.
9 sets of:
2 x 75 kick on back descend 1-2 to something juicy @ 1:30- good udk's!
1 x 100 kick FAST with boards @ 2:30 (every 3rd set, this 100 is BROKEN, 25/50/25, @ :10 rest)
1 x 50 easy choice after every third set.
With fins, finish up with 6 sets of:
6 x 25 @ :40-
1&2- swim 15m FAST, 10m drill
#3 & 6- swim build to FAST
1 x 50 swim all out FAST for time @ 1:00
No rest between sets, change stroke after each set if you'd like.
100 easy drill before you get out. Change quickly for drylands. Do an excellent job with your HW tonight, be sure to prepare a little bit each night for your finals. Have a great day!
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