Tuesday, May 13, 2014

Sharks- Senior/SE
Written for scm


May 13, 2014


1 x 800 as follows:
odd 100's- reverse IM drill
even 100's- 50 kick on back, 50 kick choice
1:00 rest


1 x 150 @ 3:15- 100 drill/swim by 25's, 50 kick with boards
6 x 50 swim free/NO FREE by 25's @ :55, change strokes on 2nd 25 after every 2nd 50
1 x 150 @ 3:15- as above
6 x 50 - as above, @ :50
:30 rest, check HR, then...
6 sets of:
2 x 100 swim free br 3 (or 4/2) @ 1:25 (even rounds @ 1:20)
1 x 200 @ 3:40- 100 swim IM, 50 kick on back (good udk), 50 kick with boards
2 x 50 kick on back FAST @ 1:15 (kick with boards in even rounds @ :10 rest!)
No additional rest between sets.


With fins, until the end of workout, finish up with...
4 x 25 @ :40-
odds- are 15m swim FAST, 10m drill
evens are swim all out FAST
:20 extra rest
1 x 50 swim all out FAST for time @ 1:00 (add 1 x 50 in each round)
No extra rest between sets.


100 easy drill before you get out. Do an excellent job with your HW tonight, get excited to race this weekend. Have a great day!