Sunday, June 8, 2014

Sharks- CW & AT
Written for scy


800-
400 swim freestyle
400 reverse IM- each 100 is drill/drill/kick on back/2 kicks 1 pull breaststroke drill, by 25's
1:00 rest


3 sets of:
1 x 150 @ 2:30- 50 fist free drill, 25 breast kick on back
4 x 75 @ 1:20- 50 choice drill in M-R-S (NO FREE), 25 fly kick on side
6 x 25 kick FAST on back @ :40 (2nd set @ :30)
1 x 150 choice, 75 swim 75 kick- get time & descend from round 1 to 3 (@ 2:30)
No rest between sets, check HR after 3rd set.


3 sets of:
2 x 150 swim choice neg split @ 2:00 (AT can go 125's)
2 x 100 kick on back @ 1:45, desc 1-2 to what you can
2 x 150 swim choice @ 1:50- make the interval, neg split if you can (AT, go 125's)
BROKEN 100 KICK:
1st set: 4 x 25 kick FAST on back @ :10 rest (@ 3:00)
2nd set: 2 x 50 kick FAST on back @ :10 rest (@ 3:00)
3rd set: your choice, 4 x 25 or 2 x 50 from above), all FAST
No rest between sets, check HR after each set.


100 easy drill before you get out. Do an excellent job with your HW tonight, get excited for your last week of school. Tomorrow morning at 5:30 a.m. Have a great day!