Focus: Sprints

WARM UP (1200 yards)

  • 1 x 400 choice
  • 4 x 100 pull on 1:40
  • 4 x 1:00 vertical kick w/ :15s rest
  • 8 x 50 on 1:00
    #1 – 4: Power push-off w/ extended underwater off the walls
    #5 – 8: Last 12.5 sprint. Finish on your side w/ head down

MAIN SET (2000 yards)

  • 8 x 50 on 1:30 25 choice sprints from blocks, then 25 EZ recovery
  • 1 x 400 IM by 25s – first person leaves wall when last person touches
  • 12 x 25 on :40
    Odds are sprint choice kick
    Evens are EZ recovery
  • 1 x 400 pull
  • 12 x 25 on :30
    Odds are choice power push-offs w/ sprint breakout + 3 sprint strokes then EZ to the wall, Evens are all EZ

COOL DOWN (200 yards)

  • 4 x 50 choice on 1:15

Total Yards: 3400

 

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