Captain Jack 100s


Ryan Woodruff, North Carolina Aquatic Club
ncacheadcoach@gmail.com

“Me? I’m dishonest, and a dishonest man you can always trust to be dishonest. Honestly. It’s the honest ones you want to watch out for, because you can never predict when they’re going to do something incredibly… stupid.” -Captain Jack Sparrow

SCY
This set was inspired by the scene from Pirates of the Carribbean when the pirates trek across the bottom of the ocean. Thought it would be a good challenge to run across the bottom of the pool.

This set is best performed in 6 to 8 feet of water. Have swimmers each grab weights or weight belts (10-20 pounds per person should do) and place them 12.5 yards down the pool.

Perform the following in rapid succession (no rest)
1) 12.5 yards sprint from a dive
2) Dive down and pick up your weight from the bottom, holding it and “running” along the bottom of the pool for 12.5 yards to the opposite side, dropping the weight by the wall.
3) Perform 5 press-outs on the pool edge.
4) Swim a 50 fast
5) Pick up your weight from the bottom and “run” it along the bottom back to the middle of the pool. Drop your weight.
6) Push off the bottom and sprint the final 12.5 yards to a perfect finish.

Rest and repeat as you wish.

Savvy?

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