Thursday, May 1, 2014

Sharks- Senior/Senior Elite
Written for scm


May 1, 2014


1 x 800 as follows:
odd 50's- choice drill NO FREE (same stroke for entire 50)
even 50's- swim free/NO FREE by 25's (2nd 25 same stroke as 50 drill above)
1:00 rest


1 x 150- 50 fist free br 3, 25 breast kick on back @ 3:00
4 x 50 @ 1:00- choice drill (NO FREE)/kick build to FAST
4 x 75 @ 1:45- 25 ra2 la2 free drill, 50 drill/swim by 25's in M-R-S
2 x 125 @ 2:30- 75 swim/drill/swim by 25's choice (same stroke for entire 75), 50 kick easy/FAST on back (choice kick)
18 x 50 as follows (a set of 3 x 50's, 6 times through):
1- swim free br 3 (or 4/2) @ :50
1- swim M-R-S/free by 25's @ :55
1- swim/kick on back by 25's- all choice, @ 1:00


12 sets of:
1 x 100 kick on back with good udk & STRONG negative split @ 2:15
1 x BROKEN 75 kick with boards @ 2:15- 3 x 25 kick FAST @ :10 rest (every third set go 50/25 @ :10 rest)
After every third set, go 1 x 50 easy drill choice @ 1:30; check HR after each Broken 75 kick.


With fins until 6 p.m.:
25's @ :40-
odds- 15m swim FAST, 10m drill
evens- swim build to FAST finish.
Change strokes after every 6 x 25's.


1 x 150 easy drill/choice by 25's before you get out. It's a nice day for drylands outside, change quickly, please. Tomorrow will be 4-6, but a light workout (drilling, fin set, work on starts & turns), then 20 Questions. Have a great day!