Friday, June 6, 2014

Sharks- Senior/SE
Written for SCM


June 6, 2014


400 swim freestyle/400 reverse IM- each 100 is drill/drill/swim/kick on back by 25's
1:00 rest


5 x 75 @ 1:20- 25 ra2 la2 free drill, 50 drill in M-R-S
3 x 125 @ 2:40- 25 kick on back build to FAST, then 100 swim free/NO FREE by 50's
1 x 400 IM as follows:
-4 consecutive 100 IM's, desc 1-2;
-last 25 is always free kick on back;
-2nd & 4th 100's are from a dive
1:00 rest, check HR


Two options today for anybody who can't be here tomorrow (SAT/ACT exam, lifeguarding, etc...). Anybody planning on swimming tomorrow morning will do the first workout ("A") today...


A) Descend the 400's...
6 x 100 swim free br 3 (or 4/2) @ 1:25- good kick on 2nd 50
1 x 400 swim free with snorkel @ 6:30- neg split & get time
6 x 100 swim free br 3 (or 4/2) @ 1:20- you'll have to hustle here!
1 x 400 swim free br 3 (or 4/2) @ 6:30- neg split & get time
6 x 100 swim free with snorkel @ 1:25- BIG kick on the 2nd 50
1 x 400 swim free br 3 (or 4/2) @ 6:30- neg split & get time- should be the fastest of the day!
24 x 50 in 3 sets of 8 as follows:
1-4 swim/kick IM order by 50's @ :55/5-8 swim free with snorkels @ :50
9-12 swim/kick IM order by 50's @ :55/13-16 swim free with snorkels @ :45
17-20 swim/kick IM order by 50's @ :55/21-24 swim free with snorkels @ :40
Check HR


B)
30 x 100 @ 2:30 in sets of 6:
odds- always drill/swim by 25's
#2- BROKEN: 50/25/25 swim @ :10 rest
#4- BROKEN: 25/25/50 swim @ :10 rest
#6- BROKEN: 4 x 25 kick choice with boards @ :10 rest
Finish with 1 x 600- 200 pull br 3/5/3/7 by 50's, then 100 drill (2x through)
Check HR


Do an excellent job with your HW tonight- don't wait until Sunday to get started. Tomorrow morning at 8:30 a.m., then one last week of scy. Have a great day!