Sharks- Seniors/SE
Written for SCM
June 10, 2014
800- swim choice/drill-kick by 50's (different stroke), by 100's
1:00 rest
6 x 100 @ 2:00 as follows:
odds- drill/swim by 25's
evens- swim/kick on back by 50's, descend 1-3 to what you can
2 x 300 @ 5:30- back/breast/kick free with boards (2x through), descend 1-2
15 x 100 as follows:
1&2- swim free neg split br 3 @ 1:25
#3- swim IM @ 1:40, hold fastest average possible
1:00 rest, check HR
6 rounds of:
2 x "out & backs" with boards to mid-pool @ :35
1 x 50 kick FAST on back @ 1:10
No rest between sets; after 6th round, go 1 x 50 easy drill, then...
1 x 200 kick FAST for time on back
1:00 rest, check HR again
With fins, finish up with fly drilling (25's @ :40) until 6:00 p.m.
100 easy drill before you get out. Change quickly for drylands & get excited for the last few days of scy workouts. Do everything you can to be at workout tomorrow morning in case we get rained out tomorrow afternoon. Have a great day!
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