Sharks- OH & AH
Written for SCY- watch your head on backstroke, NO FLAGS!
1 x 600-
300 swim freestyle
300 reverse IM- a 75 of each stroke, each 75 is drill/drill/kick by 25's
1:00 rest
All @ :10 rest if the pace clock isn't working...
2 x 100 @ 2:00- 50 fist free br 3, 50 2 kicks 1 pull breast drill
4 x 75 @ 1:30- 25 swim free br 3, 50 drill/swim by 25's- NO FREE
8 x 25 @ :45-
odds- swim, FAST breakout (good udk!), then easy to the end
evens- kick on back with FAST udk to the breakout, then easy kick to the end
1 x 300- each 100 is drill/swim/drill/kick on back, change strokes after each 100
1:00 rest, check HR if you can.
Finish up with...
4 x 50 swim choice @ 1:00- good turns, but all easy
1 x 150 drill/swim by 25's NO FREE
6 x 25 as follows:
odds- 1/2 swim FAST 1/2 drill (same stroke)
evens- swim build to FAST finish
1 x 50 easy drill before you get out. Drink lots of water today & get excited to race this weekend. Be sure to thank your mum for making sure you were able to your workouts in this week. Have a great day!
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