Thursday Morning, July 3, 2014

SCY for AT @ Woody


1 x 800-
400 swim freestyle
400 reverse IM- each 100 is drill/kick on back by 50's
1:00 rest


4 x 100 @ 1:45- 50 fist free drill br 3 (keep head still!), 50 choice drill, NO FREE
12 x 75 @ 1:20 as follows (LAST 4 x 75 @ 1:15!):
odds- swim IM order by 25's (fly/back/breast by 25's)
evens- 50 kick choice, 25 swim choice
3 x 300 @ :15 rest- each 300 is swim/kick by 50's, but the 2nd 300 s NO FREE; descend the 100's in each 300 1-3 to what you can.
1:00 rest


Finish up with...
12 x 100 kick as follows:
1&2- kick on back @ 1:50, descend 1-2 to something juicy with good udk's!
#3- BROKEN: 4 x 25 kick FAST with boards @ :10 rest, entire 100 @ 3:00
Check HR after each BROKEN 100.


100 easy drill before you get out = 4300 scy. Have a great day in court!






Sharks- Seniors/SE
Written for LCM


1 x 800 as follows:
odd 100's are swim choice;
even 100's are kick on back choice, neg split each 100
1:00 rest


8 x 50 @ 1:10-
1&2- half swim half drill choice (same stroke for both)
3&4- kick on back descend 1-2 with good udk's!
3 x 200 @ 3:40, 100 swim choice 100 kick on back (2nd 200 the kick can be with boards), desc 1-3
3 x 300 swim @ 5:00 descend 1-3, two options:
A- all free with snorkels
B- swim free/NO FREE/free by 100's
1:00 rest, check HR


2 sets of:
2 x 200 kick @ 4:30-
100 kick on back with good udk's, then 2 x 50 kick with boards FAST @ :10 rest
1 x 200 kick FAST for time on back with good udk's
1 x 50 easy choice "out & back" @ 1:00
1 x BROKEN 200 KICK: 4 x 50 kick FAST @ :10 rest with boards, get time
No rest between sets, check HR after each set.


100 easy drill before you get out. Do some of your Summer Reading this weekend & enjoy the time off with your families. Monday Morning at 7:30 a.m. Have a great weekend!