Sharks- Senior/Senior Elite
Written for scm
1 x 800- 4 times through:
75 drill/drill/swim by 25's freestyle
75 IM drill (NO FREE)
50 kick on back, easy/FAST by 25's
1:00 rest
3 sets of:
2 x 50 drill (NO FREE)/kick on back by 25's @ 1:10
2 x 25 swim build to FAST (same stroke as drill above) @ :35
1 x 150 swim back/breast by 25's, descend the 50's 1-3 to what you can @ 3:30
No rest between sets, check HR after each 150.
With snorkel, 3 sets of:
2x {2 x 100 swim free @ 1:40 (or 75's for Abby, Tori, Chris)
{1 x 125 swim free @ 1:40
After 2nd time through...
1 x 150 swim backstroke (no snorkel) with GOOD UDK throughout @ 3:00, descend 1-3 to what you can; #3 should be something juicy!
No rest bewteen sets, check HR after each 150 backstroke.
Finish up with 3 rounds of...
3 x 25 kick FAST with boards @ :40- add up times for 75m total
1 x 75 kick FAST on back @ 2:00, can you beat your 75 add-up time? By how much??
1 x 75 swim IM @ 1:30
1 x 75 kick IM order by 25's with boards @ 2:00- descend 1-3 to FAST
No rest between sets, check HR after each 75 IM kick.
150 easy drill/swim by 25's before you get out. Do an excellent job with your HW tonight & get excited for the meet this weekend. Have a great day!
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