Monday, June 9, 2014

Sharks- Seniors/SE
Written for SCM


June 9, 2014


800-
400 swim freestyle
400- drill/kick on back by 50's- NO FREE
1:00 rest


9 x 150 as follows:
1- 50 catchup free, 25 breast kick on back @ 2:45
2- IM (NO FREE), drill/kick on back by 25's @ 3:00
3- all kick on back @ 3:15, get time & desc 1-3 to what you can
1:00 rest, check HR


3 sets of:
2 x 75 @ 1:15- 50 swim free, 25 swim 4th best stroke
1 x 50 kick FAST for time on back @ 1:00
After 3rd set...
1 x 300 swim choice- free, back or IM (75 of each stroke), get time
1:00 rest, check HR


11 x 50 swim free/NO FREE by 25's @ :45, except...
#'s 3, 5 8 & 11 are swim/kick on back by 25's @ :55
1 x 300 swim (as above)- faster than 1st 300
1:00 rest, check HR


4 x 150 @ 2:30- 75 swim choice, 75 kick on back- desc 1-2 & 3-4
1 x 300 swim (as above)- FASTEST of the day!
1:00 rest, check HR


Finish up with...
24 x 25 kick as follows:
1-4, on back @ :45, all FAST
5-8, with boards @ :10 rest- all FAST, add times together for 100m total.


100 easy drill before you get out. Change quickly for drylands & get excited for the last few days of school. Tomorrow at 4 p.m. Have a great day!