Wednesday, June 4, 2014

Sharks- Senior/SE
Written for SCM


June 4, 2014


400 swim freestyle
400 drill-drill-swim/kick by 25's, odd 100's in M-R-S, even 100's in 4th best stroke
1:00 rest


5 x 50 @ 1:00- 25 ra2 la2 free drill, 25 choice drill NO FREE
1 x 250 @ 4:45- odd 50's are swim/kick free, even 50's are swim/kick NO FREE
4 x 75 swim @ 1:15- 50 swim back, 25 breaststroke
4 x 75 kick @ 1:30- 25 kick build with boards, 50 kick FAST with boards
12 x 100 as follows:
1&2- swim free br 3/5 by 50's or 4/2 throughout @ 1:20
#3- swim/kick choice @ 1:30
1:00 rest, check HR


LONG SWIM-
3 times through:
200 swim IM
200 swim in M-R-S (100 swim neg split, 50 drill, 50 swim FAST)
200 kick- 50 on back, 50 with board (2nd 100 faster than the first)
After 3rd time through, check HR, then
100 easy drill in M-R-S
100 swim FAST in M-R-S from a dive


Finish up with:
24 x 25 kick in 3 sets of 8 as follows
4 kick FAST on back @ :45
4 kick FAST with boards @ :10 rest, all @ 3:00


100 easy drill before you get out. Change quickly for drylands. Get excited for for just 10 days left of scy training. Have a great day!