Focus: Sprint

WARM UP (1600 yards)

  • 1 x 400 choice
  • 2 x (4 x 100 FADDLE drill w/ :20s rest)
    1. Left paddle + right fin
    2. Right paddle + left fin
    3. Both paddles + both fins
    4. No paddles + no fins
  • 8 x 50 on 1:10/1:15/1:20/1:30
    • #1-2: 12.5 fast + 35.5 moderate
    • #3-4: 25 fast + 25 moderate
    • #5-6: 37.5 fast + 12.5 moderate
    • #7-8: 50 fast

MAIN SET (1400 yards)

  • 100 sprint from blocks for time
  • 100 EZ
  • Jason Lezak Sprint Set (1200 yards)>/li>
    • 2 x 50 on 2:00 w/ fins and paddles followed by 200 free recovery
    • 2 x 50 on 3:00 w/ fins followed by 300 choice recovery
    • 2 x 50 on 4:00 w/ swimsuit, cap and goggles only followed by a 400 choice recovery
  • Bonus Set (400 yards)
    • 4 x 100 fly kick on back – no fins on 2:30/2:45/3:00

COOL DOWN only if you completed Bonus Set

  • 100 EZ

Total Yards: 3000 – 3500

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