SHARKS- Senior/Senior Elite
Written for scm
800 as follows:
100 IM drill
100 kick choice on back- easy/build by 25's
1:00 rest
6 x 75 @ 1:30- 25 kick build to FAST with boards, 50 drill
12 x 50 @ 1:00
odds- swim free/NO FREE by 25's
evens- swim/kick on back choice, descend 1-3 & 4-6
1:00 rest, check HR
3 rounds of:
4 x 25 kick FAST on back @ :40- good udk past the flags!
3 x 50 kick with boards @ :55 easy/FAST by 25's- 2nd 50 is always breaststroke
2 x 150 kick on back descend 1-2 to something juicy @ 3:00, get time on #2
1 x 100 IM swim @ 2:00- smooth & strong with great technique
3 x 50 kick FAST with boards @ :10 rest, add up times for 150 total, compare to 2nd 150 kick on back above.
Finish up with...
12 x 100 @ 1:45** in 4 sets of 3:
1- 75 swim free br 3/5/3 by 25's, last 25 is kick FAST dolphin kick on back
2- 75 swim IM (NO FREE), last 25 is kick FAST breaststroke kick on back
3- all kick, 50 on back (good udk) 50 with boards, descend 1-2 & 3-4 to all out FAST.
**FAST vertical dolphin kick at the wall after each 100 until you start the next 100.
100 easy drill after #12 = 5550 scm. Do an excellent job with your HW tonight, get excited for the meet next weekend. Have a great day!
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