Tuesday, May 20, 2014

Sharks- Senior/SE
Written for scm


May 20, 2014


1 x 800-
400 swim freestyle
400 reverse IM- each 100 is drill/drill/swim/kick by 25's
1:00 rest


6 x 100 @ 2:00 as follows:
odds- 50 ra2 la2 free drill (watch head/body position), 50 kick choice with boards (different kick for each 25)
evens- 100 IM drill (25 of each stroke)
9 x 75 in 3 sets of 3:
1-3, swim free br 3/5/3 by 25's (or 4/2 throughout) @ 1:20
4-6, swim IM (NO FREE) @ 1:20
7-9, kick on back descend 1-3 to something juicy @ 1:30
1:00 rest, check HR


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!


With fins:
18 x 25 fly @ :40
1&2- drill (different from round to round)
#3- swim build to FAST


Finish up with...
12 x 100 as follows:
odds- swim 50 free, 50 NO FREE @ 1:40
evens- swim free br 3 (or 4/2) @ 1:20
Check HR


10 easy drill before you get out. Change quickly for drylands. Do an excellent job with your HW tonight, make sure you're preparing a little bit each week for your finals. Have a great day!