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Focus: Starts/Sprint
WARM UP (1200 yards)
- Dive drills (300 yards)
- 2 x Half swing dives from side of pool
- 2 x Half swing dives from blocks + 50 free
- 4 x grab or track starts from blocks + 50 free
- Three Rounds of 3 x 100 DKS :15s rest
- Round 1 (free): Drill is catch-up
- Round 2 (free): Drill is fists
- Round 3:(choice stroke)
MAIN SET (1600 – 2000 yards)
- 4 x (4 x 25 on :30/:40/:50/1:00)
- First 25 of the set: Fast –> EZ
- Second 25 of the set: EZ –> Fast
- Third 25 of the set: All EZ
- Fourth 25 of the set: All Fast
- Repeat this tempo set 4 times. Choice of stroke is yours
- Jason Leszak Sprint Set (1200 yards)
- 2 x 50 fast on 2:00 + 200 free recovery on 4:00 w/ paddles and fins
- 2 x 50 fast on 3:00 + 300 choice recovery on 6:00 w/ paddles and fins
- 2 x 50 fast on 4:00 + 400 choice recovery – no paddles or fins
- Relays – Optional
- Bonus Set – Goal is to make your stroke as long as possible(400 yards)
- 4 x 100 :20s rest
- #1: backstroke pull
- #2: choice kick
- #3: free
- #4: choice stroke
COOL DOWN (200 yards)
- 200 EZ with some double arm backstroke
Total Yards: 3000 – 3400
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