Sharks- Senior/Senior Elite
Written for scm
800- odd 100's are drill NO FREE, even 100's are kick on back, build 3rd 25 to FAST
1:00 rest
9 x 50 as follows:
2- drill/kick by 25's @ 1:10
1- swim/kick by 25's desc 1-3 @ 1:00
1:00 rest after #9, check HR
Kick set from yesterday that we could not finish...
LONG SWIM-
6 times through...
100 swim-kick by 50's in M-R-S (NO FREE)
100 swim IM
100 kick on back desc 1-3 & 4-6 to something juicy! (same kick for 1-3 & 4-6)
1:00 rest after last 100, check HR
With fins, finish up with...
4 x 1/2 pool sprints @ :30
1 x 50 drill @ 1:00
1 x 50 swim all out FAST for time @ 1:00
No extra rest between sets, switch strokes after every two sets.
Check HR after each FAST 50.
100 easy drill before you get out for DL.
Do an excellent job with your HW tonight, get excited for breakfast after morning workout on Friday. Have a great day!
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