Monday, June 2, 2014

Sharks- Seniors/SE
Written for SCM


June 2, 2014


800-
odd 100's are swim choice
even 100's are drill/kick on back by 25's
1:00 rest


3 x 150 drill/swim by 25's  2:45
1 x 100 kick FAST on back @ 2:30
2 x 100 drill/swim by 25's @ 2:45
2 x 100 kick FAST on back @ 2:30
1 x 150 drill/swim by 25's @ 2:45
3 x 100 kick FAST on back @ 2:30
1:00 rest, check HR


6 x 150 as follows:
odds- kick on back @ 3:00, descend the 3 x 50 to something juicy
evens- BROKEN: 3 x 50 kick with boards @ :10 rest
Check HR after even 150's.


6 x 400 as follows:
1&2- swim free or back neg split @ 6:00, desc 1-2
3&4- swim IM, 75 of each stroke, then 100 kick with boards @ 7:00, desc 1-2
5&6- kick on back, 1st 25 of each 100 is from a dive; desc 1-2 @ 8:00
Check HR.


Easy 100 drill before you get out. Do an excellent job with your HW tonight, get excited for the last two weeks of short course workouts. Have a great day!