Sharks- Seniors/SE
Written for SCM
800- 400 swim freestyle/400 choice breaststroke drill, kick free head out by 50's
1:00 rest
12 x 50 in sets of 3:
1&2- ra2 la2 free drill/choice breaststroke drill, by 25's @ 1:05
#3- swim free/breaststroke by 25's @ :50
3 x 300 @ 5:30- kick breaststroke/swim breaststroke/kick free (kick with boards), desc 1-3 to something juicy!
1:00 rest, check HR
LONG SWIM-
2 times through:
300 swim IM (75 of each stroke)
100 kick FAST breaststroke on back (with boards in 2nd set)
200 swim IM (50 of each stroke)
100 kick FAST freestyle on back (with boards in 2nd set)
100 swim IM (25 of each stroke)
100 kick FAST dolphin kick on back (with boards in 2nd set)
No rest between the two sets.
After 2nd set, check HR, go 1 x 50 easy, then...
1 x 200 swim FAST in M-R-S
1:00 rest, check HR
1 x 700 kick choice, odd 100's are FAST, good udk throughout
With fins:
9 x 75 @ 1:40- 2 dolphin kicks 1 pull breaststroke drill with flip turns- desc 1-3's
Check HR
75 easy drill before you get out.
Do an excellent job with your HW tonight- don't blow anything off just because you have two days of school left. Tomorrow at 4 p.m. Have a great day!
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