Wednesday Morning, June 4, 2014

Sharks- Seniors/SE
Written for scy


800- 100 drill/100 kick choice with good udk!
1:00 rest


8 x 50 @ 1:00 drill/swim by 25's (2 free, 2 NO FREE)
2 x 400 @ 6:30- swim/kick by 50's; 1 is choice, 1 is IM order by 100's
8 x 50 @ :50 swim/kick on back by 25's, IM order by 50's
1:00 rest, check HR


Caroline/Allie-
2 x 350 swim free or back desc 1-2 @ 4:30 (@ 4:45 for back)
1 x 600 swim IM @ 9:00 (2 x 300 IM {75 of each stroke} desc 1-2)
2 x 350 @ 5:00- 200 IM swim, 150 kick on back (desc the 3x50 to something smoking FAST)
1 x 600 swim free with snorkel, desc the 3 x 200 to what you can (target under 2:20 for 3rd 200)
Check HR


Alex/Alex/Chris/Jake-
5 sets of:
1 x 100 drill/swim by 25's @ 1:45
2 x 75 swim free br 3 @ :55
2 x 50 swim/kick on back by 25's @ :55
2 x 50 swim choice desc 1-2 (target 200 scy GP) @ :55
Check HR after each set, but no additional rest between sets.


100 easy drill before you get out. Do an excellent job in school today & get excited for the long swim tonight. Have a great day!