Sharks- Senior/SE
Written for scy
1 x 800- swim/kick on back, by 100's
1:00 rest
3 sets of:
2 x 75 drill/drill/kick on back by 25's @ 1:20
2 x 125 swim-
#1 is free br 3 @ 1:40
#2 is 100 IM swim, 25 kick choice on back @ 1:50
2 x 50 kick on back desc 1-2 to what you can @ :55 (@ :50 in 2nd set, @ :45 in 3rd set)
No rest between sets, check HR after 3rd set,.
4 sets of:
3 x 75 swim free br 3 (or back if you're feeling up to it) @ :55 (@ :50 in even sets)
3 x 25 swim FAST in M-R-S @ :40 (odds are from a dive)
No rest between sets.
Finish up with...
3 x 450 swim free, back or IM @ :20 rest, desc the 3 x 150's within each 450, and desc the total time for the 3 x 450's as well; check HR after each 450.
100 easy drill before you get out. Do an excellent job in school today, get excited for the long swim tonight. Have a great day!
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