Sharks- Senior/SE
Written for scm
May 14, 2014
1 x 800 as follows:
400 swim freestyle
400 reverse IM- each 100 is drill/kick on back by 25's
1:00 rest
3 sets of:
4 x 50 @ 1:05- 25 6 kicks 1 stroke back drill, 25 ra2 la2 free drill
2 x 50 swim backstroke descend 1-2 @ :55
1 x 75 kick FAST on back @ 1:30
No rest between sets, after 3rd set...
1 x 225 swim backstroke descend the 3 x 75's to smoking FAST
1:00 rest, check HR
6 rounds, as follows:
4 x 25 kick-
1&2 @ :40, on back
3&4 with boards (3@ :40, #4 s @ :25!)
1 x 50 swim big, fat, honking negative split in M-R-S @ :50
No rest between sets.
LONG SWIM-
6 times through:
200 swim free with snorkels, BIG negative split
50* swim in M-R-S (NO FREE)
50* kick with boards, should be same kick as 50 swim in M-R-S
*descend the 100 swim/kick in M-R-S 1-2's to something juicy
Check HR after the 1800.
With fins, finish up with...
18 x 25 @ :40-
1&2- 15m swim FAST, 10m drill
3- swim all FAST
Change strokes after #'s 6 & 12.
150 easy drill/kick on back before you get out. Change quickly for drylands. Do an excellent job with your HW tonight & get excited for the meet this weekend. Have a great day!
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