Monday, May 5, 2014

Sharks- Senior/Senior Elite
Written for scm


May 5, 2014- for anybody who didn't swim in the meet this weekend


1 x 800-
odd 100's drill/swim choice by 25's
even 100's- kick neg split each 50
1:00 rest


With fins-
18 x 25 @ :45
1&2- fly drill, I'll give you the drill
#3- swim fly build to FAST
1:00 rest after #18, check HR, take fins off


3 sets of:
6 x 50 @ :55 (2 sets of 3)-
1- swim free br 3 with BIG kick on 2nd 25
2- swim fly/free by 25's, good udk throughout
3- swim fly/kick on back by 25's
3 x 100 swim @ 1:50 descend 1-3 to what you can: 25 swim fly, 50 swim free br 3, 25 swim choice NO FREE
No rest between sets, check HR after each set.


6 rounds of:
2 x 50 kick on back desc 1-2 @ 1:10
2 x 25 kick FAST with boards @ :10 rest (@1:30)- add times together & see if you can be faster than 2nd 50 above
1 x 100 kick on back @ 2:00- you'll have to hustle here, good udk will help!
*after even rounds, go 1 x 150 swim free or back with BIG negative split @ 2:30
No rest between sets, check HR after Broken 50 kick in odd rounds, and after the 150 neg split in even rounds.


If there is time before you get out, work on open turns.


Do an excellent job with your HW tonight, be sure you're getting ready for finals. Have a great day!