Wednesday, May 28, 2014

Sharks- Senior/SE
Written for SCY


May 28, 2014


1 x 800 as follows:
400 swim freestyle
400 reverse IM- each 100 is drill/kick on back by 50's
1:00 rest


3 sets of:
2 x 100 @ 1:45- 50 ra2 la2 free drill, 50 drill in M-R-S (NO FREE)
3 x 50 kick on back @ :55- good udk throughout (@ :50 in 2nd set, @ :45 in 3rd set)
2 x 75 @ 1:20- 25 kick with boards (on back if no boards available), 50 swim in M-R-S, dec 1-2
No rest between sets.


LONG SWIM-
4 times through...
100 drill/swim by 25's- mix up the strokes so you're ready for the IM
150 swim IM (50 fly, back, breast)
50 kick FAST free with boards
150 swim in M-R-S (NO FREE)
50 kick FAST breaststroke with boards
1:00 rest after the fourth time through, check HR.


Finish up with...
12 x 100 as follows:
odds- swim IM @ 1:25
evens- swim/kick by 50's, your choice @ 1:25


100 easy drill before you get out = 5600 scy. Do an excellent job with your HW tonight, be sure to prepare a little bit each week for your final exams. Tomorrow afternoon at 4:00 p.m. Have a great day!