Thursday, June 5, 2014

Sharks- Senior/SE
Written for SCM


June 5, 2014


800- 400 swim freestyle, 400 reverse IM- each 100 is drill/kick on back by 50's
1:00 rest


2 x 150 @ 3:15- 50 fist free drill, 25 choice drill NO FREE
6 x 75 @ 1:20- 25 choice kick on back build to FAST, 50 drill/swim by 25's in M-R-S
3 x 200 @ 3:30- 100 swim free br 3, 100 swim IM, descend 1-3 to what you can (#3 should be smoking fast!)
1:00 rest, check HR.


3 sets of:
3 x 100 kick on back @ 1:50- good udk!
:30 rest
BROKEN 100 KICK: 50/25/25 kick with boards @ :10 rest - all @ 3:30
3 x 100 kick on back @ 1:50- good udk!
:30 rest
BROKEN 100 KICK: 2 x 25/50 kick with boards @ :10 rest- all @ 3:30
1 x 300 choice swim BIG negative split (choices are: 300 swim free with snorkel; 300 swim backstroke; 300 IM, going 50 fly/back/breast- 2 times through)
1:00 rest between sets, check HR after each 300.


Finish up with...
18 x 75 in sets of 6:
1&2- 50 swim, 25 kick on back @ 1:20- all in M-R-S (NO FREE), desc 1-2
3&4- swim free br 3/5/3 by 25's or 4/2 throughout @ 1:00
5&6- swim IM (NO FREE) @ 1:20, desc 1-2
Check HR after #18.


100 easy before you get out. Do an excellent job with your HW tonight & get excited for the last 10 days of scy workouts. Change quickly for drylands. Have a great day!