Wednesday Morning, July 23, 2014

Sharks- OH & AH
Written for SCY (watch your head on backstroke!)


1 x 600-
300 swim freestyle
300 reverse IM- each 100 is reverse 100 IM drill- watch your head on backstroke
1:00 rest


4 x 50 @ 1:00 (@ :10 rest if no pace clock available)- 25 fist free drill br 3, 25 fly kick on side
3 x 100 @ 1:50 (@ :10 rest if no pace clock)- 50 swim free br 3, 50 swim/kick on back by 25's, NO FREE
6 x 75 as follows:
odds- swim free br 3/5/3 by 25's @ 1:15
evens- swim IM (fly/back/breast by 25's) @ 1:25, descend the even 75's 1-3 if you can
8 x 50 swim-
1-4, neg split free br 3 @ :50
5-8, swim/kick on back by 25's NO FREE, @ 1:00
1:00 rest, check HR


LONG SWIM-
4 times through (continuously, stop only after the 1400):
150 swim neg split free br 3 (good udk off the turns!)
150 swim IM- two 75's IM (NO FREE)
50 kick all out FAST with boards- freestyle kick/breaststroke kick by 25's
1:00 rest after 4th time through, check HR for :06.


If there is time, finish up with...
12 x half-pool sprints @ :30- just halfway across the pool! Change strokes after every 4.


100 easy drill before you get out. Thank your mum for getting you there. Drink lots of water today and get excited to race this weekend. Have a great day!