Wednesday, May 7, 2014

Sharks- Senior/Senior Elite
Written for scm


May 7, 2014


1 x 800-
400 swim free
400 reverse IM (4 x 100 IM's, all drill)
1:00 rest


8 x 50 @ 1:10- odd 50's are drill/swim dps; even 50's are drill/swim build
1-4 free
5-8 NO FREE


4 sets of:
2 x 300 swim free (or back) desc 1-2 @ 4:40 (@ 4:20 in even sets)
2 x 150 kick desc 1-2 @ 3:15 (odd sets are IM order by 50's, even sets are free kick)-
alternate w/board and on back from round to round (1st set w/board then on back for #2, 2nd set is on back then with board for #2- all descending 1-2)
No rest between sets, check HR after 2nd 300 and 2nd 150.


LONG SWIM-
4 times through (even 400's faster than the odd 400's):
200 swim back (neg split with good udk's!)
150 swim IM (50 of fly/back/breast- neg split each 50)
50 kick FAST choice with boards!


Until 5:30 p.m.:
"OUT & BACK" relays
Out to halfway & back, one person kicks, the next person swims


100 easy drill before you get out, then change quickly for drylands. Do an excellent job with your HW tonight, be sure you're preparing for your final exams. Have a great day!