Tuesday, June 3, 2014

Sharks- Senior/SE
Written for SCM


800- 400 swim free/400 drill/kick on back by 50's
1:00 rest


4 sets of:
2 x 50 drill/swim by 25's @ 1:10
1 x 150 @ 2:40- 75 swim (same stroke as 50's drill above), 75 kick on back
No rest between sets, check HR after 2nd & 4th sets.


With fins, 5 sets of:
3 x 100 swim desc 1-3 to all out FAST @ 2:00
2 x 50 drill @ 1:00 (same stroke as 100's)
1 x BROKEN 100: 4 x 25 swim FAST @ :10 rest (25/50/25 @ :10 rest in even sets) @ 2:30
No rest between sets, check HR after each set.


Finish up with...
24 x 25 @ :50-
3- swim choice, good udk!
1- kick choice- on back or with boards, but make the interval!
Check HR after #24


100 easy drill before you get out. Change quickly for drylands & get excited for training long course in less than two weeks. Have a great day!