Sharks- Senior/Senior Elite
Written for scm
800 as follows:
odd 100's- kick/drill by 25's freestyle
100- drill/swim by 25's (50 back & 50 breast)
1:00 rest
6 sets of:
2 x 50 drill/swim by 25's @ 1:10- same stroke for both 50's, change strokes from round to round if you'd like
1 x 75 @ 1:30 kick on back, desc 1-2's, #2 should be FAST
No rest between sets, check HR after even rounds
9 x 200 in sets of 3 as follows:
1- kick on back, FAST inside the flags (good udk off each wall!) @ 3:40
2- kick with boards, FAST between the flags @ 4:00
3- swim IM (2 x 100 IM's, desc 1-2 to what you can) @ 3:20
1:00 rest after #9, check HR
Kick "relay's" as follows:
3 people per group-
1st- vert dolphin kick with bleach bottle
2nd- kicks 1 x 50 FAST with boards...
3rd- kicks 1 x 50 FAST on back :05 after #2 leaves the wall (trying to catch #2 with the board!)
6 rounds, so everybody goes in each spot (1st, 2nd or 3rd) two times.
Until the end of workout, finish up with...
100's as follows:
#1- swim neg split free br 3 (or 4/2) @ 1:40
#2- swim choice, but NO FREE neg split @ 1:50
#3- kick FAST for time @ 2:00
Keep track of average time for 100 kick.
100 easy drill before you get out. Make sure I have your Info Sheet before you go. Do an excellent job with your HW tonight, get excited for the meet this weekend. Have a great day!
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