Focus: Starts

WARM UP (1300 yards)

  • Dive drills
    • ON DECK: Half swing jumps
    • 3 x Half swing jump into the pool + 50 free
    • 3 x Half swing jump from blocks – see how far you can get + 50 free
  • 12 x 50 :10s rest
    • Odds: Pull – alternate between free, back and breast
    • Evens: Kick – alternate between free, back and breast
  • Speed Warm Up Set – 8 x 50 on 1:05/1:15/1:30/1:40
    • #1-2: 12.5 off wall fast + 36.5 moderate
    • #3-4: 25 fast + 25 moderate
    • #5-6: 37.5 fast + 12.5 moderate
    • #7-8: 50 fast

MAIN SET (1100 – 1900 yards)

  • 7 x 100 on 1:40/2:00/2:15/2:45
  • 1 x 100 EZ
  • 4 x 75 kick :15s rest IM order
  • Start Set
    • 1 x Half swing jump from blocks, jumping forward as far as possible
    • 4 x Grab (first timers) or track start(strong leg back) – Pull down and then head and arms are thrown forward as legs drive forward
    • Fine detail: Hands are placed on top of the other, strong hand down
  • Bonus Set (400 – 800 yards)
    • 4 x 100 :15s rest
    • #1: 25 stroke + 75 free
    • #2: 50 stroke + 50 free
    • #3: 75 stroke + 25 free
    • #4: 100 stroke

COOL DOWN (200 yards)

  • 4 x 50 choice on 1:10/1:15/1:130/1:40

Total Yards: 2600 – 3400

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out /  Change )

Google photo

You are commenting using your Google account. Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )

Connecting to %s