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

 

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out /  Change )

Google photo

You are commenting using your Google account. Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )

Connecting to %s