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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