Sharks- Senior/Senior Elite
Written for scm
May 2, 2014
1 x 800-
odd 100's- all drill, 25 free, 25 NO FREE
even 100's- 50 2 kicks 1 pull breaststroke drill, 50 choice
1:00 rest
6 x 75 @ 1:45- 25 breast kick on back (squeeze feet together & glide), then 50 choice drill/swim by 25's
4 x 50 @ 1:10- fist free drill br 3, choice drill in M-R-S, by 25's
2 x 150 @ 3:00 swim/kick by 25's- middle 50 is NO FFEE
1 x 300 @ 5:30- 50 swim choice, 50 drill/swim by 25's in 4th best stroke
8 x 50 in 2 sets of 4 as follows:
1&2- swim free br 3 (or 4/2) @ :55
3- swim free/NO FREE by 25's @ 1:00
4- swim/kick by 25's (all choice) @ 1:00
1:00 rest
With fins, 3 sets of:
6 x 1/2 pool sprints @ :30
odds- FAST breakout
evens- FAST finish
2 x 25 @ :45
#1- 15m swim all out FAST
#2- swim build to FAST finish
No rest between sets, check HR at the end of each set.
Work on turns for 15 minutes (starts if you'd like, too).
100 easy drill before you get out for 20 QUESTIONS. Get excited for the meet this weekend, and remember: if you're in the meet both days, NO WORKOUT FOR YOU ON MONDAY (everybody else will hae workout on Monday at 4 p.m.). Have a great day!
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