Thursday, June 12, 2014

Sharks- Senior/SE
Written for SCM


June 12, 2014


800- 400 swim freestyle/400 choice
1:00 rest
15 minutes your choice of warmup (drill/swim/kick- mix it up); then...


3 rounds of:
2 x 75 drill/drill/kick by 25's @ 1:20
2 x 50 swim/kick on back by 25's @ :55 (@ :50 in 3rd set)
2 x 100 kick on back @ 2:00, desc 1-2
No rest between sets, check HR after 3rd set.


LONG SWIM- from yesterday (300 IM/100 kick, 200 IM/100 kick, 100 IM/100 kck- 2x)
1:00 rest


Finish up with fly drilling with fins- the set we did not get to do yesterday.


100 easy drill before you get out. Change quickly for drylands. Get excited for the last couple of days of scy workouts. Have a great day!