Monday Morning, June 9, 2014

Sharks- Senior/SE
Written for scy


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


4 x 100 @ 1:40- 50 ra2 la2 free drill, 50 drill in M-R-S (NO FREE)
4 x 75 @ 1:15- swim/kick/swim by 25's in M-R-S (NO FREE)
4 x 75 @ 1:15- kick/swim/kick by 25's, same stroke as above
1 x 450 swim free with snorkel (or back), desc the 150's 1-3 to what you can, get time
1:00 rest, check HR


3 x 50 @ :50, #1 kick on back/#'s 2-3 are swim/kick by 25's
1 x 200 swim IM @ 3:00, last 50 is kick on back- get time
3 x 50 @ :50, #'s 1&2 kick on back, #3 is swim/kick by 25's
1 x 200 swim IM @ 3:00 as above, faster than 1st 200 IM
3 x 50 kick on back @ :50
1 x 200 swim IM @ 3:00 as above, faster than 2nd 200 IM
1 x 450 swim free with snorkel (or back), descend the 150's 1-3 to what you can, should be faster than 1st 450
1:00 rest, check HR.


Go through the following until 6:55 a.m.:
1 x 175 swim 100 free br 3, 75 swim IM @ 2:20
1 x 150 kick on back @ 2:20
1 x 200 swim free br 3 @ 2:20
No rest between rounds, check HR at 6:55.


100 easy drill before you get out. Do an excellent job in school today, get excited for your last week. Today at 3:30 p.m. Have a great day!