Sharks- Senior/Senior Elite
Written for scm
800- odd 100's are revers 100 IM drill, even 100's are swim choice NO FREE
1:00 rest
3 sets of:
1 x 100 drill/swim by 25's @ 1:45 (build the swim 25's to FAST)
3 x 25swim (same stroke as 100), desc 1-3 to all out FAST @ :40
No rest between sets. Check HR after 3rd set...
6 rounds of:
4 x "out & backs" (to the cone at mid-pool) kick FAST with boards @ :40
1 x 50 kick FAST for time on back @ 1:00
1 x 150 @ 3:00 swim BIG negative split (stroke will change from round to round)
Check HR after each 150.
Finish up with "get out sprints." I'll explain...
100 easy before you get out. Great job this weekend, enjoy the weekend off before we really get to work next Monday. Have a great day!
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