Thursday, May 8, 2014

Sharks- Senior/SE
Written for scm


May 8, 2014


1 x 800 as follows-
400 freestyle-
25 swim- 75 drill
50 swim- 50 drill
75 swim- 25 drill
100 swim (50 dps, 50 build)
400 NO FREE-
50 drill, 50 kick on back, neg split (good udk!)
1:00 rest


3 sets of:
3 x 50 drill/swim by 25's @ 1:10
1 x 100 swim/kick on back by 50's, desc 1-3 @ 2:00
No rest between sets, check HR after 3rd set.


LONG SWIM (from yesterday)-
4 times through (even 400's faster than odd 400's):
200 swim backstroke (negative split, with good udk's throughout)
150 swim IM, NO FREE (2 x 75 IM desc 1-2 in odd rounds; 50 of fly/back/breast in even rounds- neg split each 50)
Check HR after last time through


9 x 250 kick in 3 sets of 3 as follows:
1&2 @ 5:30-
100 kick IM order on back by 25's
50 kick with boards breaststroke easy/FAST by 25's
100 kick choice on back- at least 85% effort
#3- kick with boards @ 1:10, desc 1-3, then desc 4-5
#6- kick with boards @ 1:15, desc 1-3, hold for 4&5
#9- BROKEN- 5 x 50 kick FAST wth boards @ :10 rest (3rd 50 can be kick on back)
1:00 rest between sets of 3, check HR after 3, 6 & 9.


Finish up with...
1 x 600 swim free with SNORKELS, desc the 3 x 200 to what you can.
Check HR after 600


100 easy drill before you get out. Change quickly for drylands. Remember, workout on Saturday Morning is from 8:30-10:30 a.m. Be sure to do something nice for your Mum on Sunday. Have a great day!