Focus: Sprint

WARM UP (1050 yards)

  • 1 x 200 choice kick – every other length is fast
  • 6 x 75 free on 1:30 25 L arm only w/ R arm down, 25 R arm only w/ L arm down, 25 build
  • 2 x (4 x 25 choice on :30) Same stroke for one set of 4 x 25
    1. ½ fast ½ EZ
    2. ½ EZ ½ Fast w/ race finish on side
    3. ALL Ez
    4. ALL FAST

MAIN SET (2000 yards)

Four Rounds – Jason Lezak Sprint Set (Keep stroke the same for an entire round)

  • 3 x 50 on 1:30 (PINK to RED ZONES)
    First 1/3 fast + the rest moderate
    Second 1/3 fast (this includes the turn) + the rest moderate
    Last 1/3 fast + the first 2/3 moderate
  • 3 x 100 w/fins +/- paddles on 2:30 (RED TO WHITE ZONES)
    25 fast + 50 EZ + 25 fast
  • 1 x 50 EZ

 

 

COOL DOWN (200 yards)

  • 1 x 100 EZ kick
  • 1 x 100 EZ pull

Total Yards : 3250

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