Tuesday, May 27, 2014

Sharks- Senior/SE
Written for SCY


May 27, 2014


800 as follows-
200 drill/swim freestyle (by 25's)
200 drill/kick on back by 25's NO FREESTYLE
1:00 rest after the 2nd time through


6 x 50 @ 1:00 drill/swim by 25's, #'s4-6 NO FREE
2 x 150 @ 2:30- 50 swim (dps), 25 kick build to FAST (2nd 150 is NO FREE)
6 x 75 @ 1:20- 25 fly pull with free kick, last 50 is drill/swim by 25's in M-R-S (CH can go free)
3 x 100 swim/kick on back by 50's in M-R-S, descend 1-3 to what you can @ 1:40
1:00 rest, check HR


4 sets of:
3 x 75 kick on back @ 1:10- hustle to make the interval, good udk will help!
3 x 75 @ 1:30, 50 swim (M-R-S, but first set can be free), 25 kick on back descend 1-3 to something juicy!
3 x 50 kick FAST with boards @ :10 rest (total 150 @ 3:00)- go on back if no access to boards
1 x 150 swim in M-R-S (NO FREE) after odd rounds/1 x 250 swim free after even rounds- both swims (either the 150 in stroke or the 250 free) should be with a big, fat, juicy negative split (smooth & strong on the way, crank up the kick on the 2nd half)
1:00 rest between sets, check HR.


150 easy drill/swim by 25's after 4th set = 5500 scy. Do an excellent job with your HW tonight, be sure to spend some time each week preparing for your final exams. Tomorrow morning at 5:30 a.m. at the Woody- please try to be there in the event we can't get in at Ramer tomorrow afternoon. Have a great day!