Sharks- Senior/Senior Elite
Written for scm
May 6, 2014
1 x 800 as follows-
150 drill/swim by 25's (middle 50 is NO FREE)
1 x 50 kick on back with good udk!
1:00 rest
9 x 75 in 3 sets of 3;
1-3: 50 drill choice (same stroke throughout), 25 fly kick on side @ 1:30
4-6: swim 50 free, 25 NO FREE @ 1:30
7-9: 50 swim choice NO FREE, 25 kick on back @ 1:40, desc 1-3 to what you can.
1:00 rest, check HR
6 sets of:
1 x 75 kick on back with good dk @ 1:30
1 x 25 kick FAST on back @ :45
1 x 25 kick breaststroke with boards @ :45, work on squeezing feet together at the end of each kick
1 x 75 kick FAST with boards (choice) @ 2:00
1 x 250 @ 4:00 swim, desc 1-3 (200 swim IM/50 kick choice with boards for sets 1-3; swim free or back in sets 4-6), #3 & 6 should be smoking FAST.
No additional rest between sets, check HR after each 75 kick with boards & after each 250.
With fins, until the end of workout, finish up with...
2 x 75 breast pull with dolphin kick @ 1:30, desc 1-2 to what you can
6 x 25 @ :40 (2 sets of 3)-
1&2- swim 15m FAST, 10m drill
#3- all swim FAST
Check HR before getting out. Do an excellent job with your HW tonight, make sure you're preparing for your end-of-year exams. Tomorrow at 3:30 p.m. Have a great day!
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