Wednesday Morning, June 11, 2014

Sharks- Seniors/SE
Written for scy


June 11, 2014


800- 400 swim free, 400 drill/kick by 50's NO FREE
1:00 rest


6 x 75 @ 1:20- drill/swim/kick by 25's, build kick to FAST
1 x 200 swim/kick by 25's, descend the 50's 1-2 & 3-4
1:00 rest, check HR


1 x 600 swim neg split free with snorkels @ 9:00
4 x 100 swim at mile pace @ 1:30- keep track of average time
Check HR


1 x 400 swim neg split free with snorkels @ 6:00
6 x 100 swim at 1000 pace @ 1:50- keep track of average time
Check HR


1 x 200 easy drill free @ 3:30
8 x 100 swim free at 500 pace @ 1:50- keep track of average time
Check HR


Finish up with...
6 x 100 @ 1:40 IM- odds are drill, evens are swim desc 1-3 to something juicy!


100 easy drill before you get out. Do a good job in school today- remember, today at 3:30 p.m. Have a great day!