Wednesday, May 21, 2014

Sharks- Senior/SE
Written for scm

May 21, 2014

1 x 800-
300 swim freestyle
300 drill/swim by 50's NO FREESTYLE
200 kick on back, good udk off each wall
1:00 rest


3 sets of:
2 x 100 drill/kick by 50's NO FREESTYLE @ 2:00
4 x 50 swim free/NO FREE by 25's (2nd 25 is the same stroke as the 100's above) @ 1:00 (@ :55 in 2nd set; @ :50 in 3rd set)
1 x 100 kick choice on back @ 2:15, descend 1-3 to what you can
No rest between sets, check HR after 3rd set.
After 3rd set...
1 x 400 IM- each 100 is swim/kick with boards by 50's, get time
1:00 rest, check HR

Jake- skip the long swim & instead go 6 rounds of the following:
4 x 25 drill
2 x 50 swim
All @ :10 rest, trying to find a good stroke that works for you

LONG SWIM-
5 times through...descend 1-2, 3-4, then :10 rest before 5th time through, that should be all out FAST
200 swim freestyle with snorkels
200 swim IM
Check HR after 5th time through.

Until 5:30, finish up with...
2 x 1/2 half pool sprint kicks @ :30 with boards
2 x "out & backs" swim @ :40
1 x 50 swim/kick on back by 25's @ 1:00, all FAST

100 easy drill before you get out, then change quickly for drylands. Do an excellent job with your HW tonight, be sure to spend a little time each night preparing for your final exams. REMEMBER, we'll have workout on Saturday Morning (8:30-10:30 a.m.), but NO WORKOUT ON MONDAY (Memorial Day). Have a great day!