Coach Chris
Sprinting, with an open water slant
Warm up
Swimmer's choice
600y
Drill set
- 3x150 (50 kick/50 single arm drill/50 swim)
Focus on good front catch and hip rotation
4x100
#1 on cruise+15 sec
#2 on cruise+10 sec
#3 on cruise+5 sec
#4 on cruise
(850/1450)
Main Set
- Since we're closing in on open water season, and next week, Wednesdays shift to an open water focus, we're going to do an open water sprint set today.
3x500 with 1-2 minutes rest between each.
Think of each 500 as a 200 to start an open water swim, a middle 200, and a 100 drive to the finish. Break out quickly, lose that guy on your feet in the middle part, and bring it home strong.
#1 25 sprint/175 moderate
25 sprint/175 moderate
100 build to a strong finish
#2 50 sprint/150 moderate
50 sprint/150 moderate
100 build to a strong finish
#3 75 sprint/125 moderate
75 sprint/125 moderate
100 build to a strong finish
Lose the pulling gear for this set. Fins are okay, but you need to use your legs to sprint. Moderate does not mean easy or sloppy. Try to maintain some of the momentum built up during the sprints by staying long and efficient in the water. Maintain stroke length and tempo, but think of the moderate portions as trying to coast as far as you can without spending a large amount of energy.
(1500/2950)
Last set
- 100 easy swim
4x50 kick with 15 sec rest, ascending 1-4
200 easy swim
(500/3450)