Wednesday, February 7, 2018

Focus: Sprints

WARM UP (1200 yards)

• 1 x 300  swim 
• 6 x 50 on 1:00 – 25 drill + 25 swim 
• 1 x 300 – by 75s (50 IM kick + 25 IM stroke) 
• 1 x 300 pull by 75s (25 IM pull + 50 free pull)
   

MAIN SET (2000 yards)

Two Rounds – Try to maintain your 50 sprint pace throughout the set 

• 1 x 200 negative split (Last 100 is faster than the first 100)  REST :30s 
• 1 x 100 negative split  REST :20s 
• 1 x 50 fast on 2:00 
• 1 x 100 negative split REST :20s 
• 2 x 50 fast on 2:00 
• 1 x 100 EZ 
• 3 x 50 fast on 2:00 
• 1 x 100 EZ 

COOL DOWN (200 yards)</h3> 

• 4 x 50 on 1:10 EZ 

Total Yards : 3400