Sprint work with Chris and Nate
Warm up
Swimmer's choice
(600/600)
Drill
- 6x150
Odds: 50 swim/50 kick/50 swim
Evens: 50 drill/50 swim/50 drill
Do #1-3 freestyle, and #4-6 choice of strokes. As for the drills, pick something that needs work. If you can’t decide, ask your coach. We can help you with that one…
(750/1350)
Main
- 1x200 moderate on cruise+40 sec
2x100 on cruise+40 sec, descend 1-2 to uptempo
4x50 on cruise+40 sec, descend 1-4 to fast
4x25 on cruise+40 sec, fast
1x200 moderate on cruise+40 sec
2x100 on cruise+40 sec, descend 1-2 to faster than uptempo
4x50 on cruise+40 sec, build each to fast
4x25 on cruise+40 sec, fast
1x200 moderate on cruise+40 sec
2x100 on cruise+40 sec, build each from moderate to fast
4x50 on cruise+40 sec, build each from moderate to fast
4x25 on cruise+40 sec, fast
Choice of strokes on everything, but in each sequence, do the same stroke. That is, if you do Free, the 200, the 100s, the 50s and the 25s are all freestyle. Likewise with the other strokes. If you choose to do IM, do the 200 IM, the 100s as IMs, and one 50 and one 25 each stroke. Focus on building from solid mechanics and quiet swimming at a moderate pace to a fast pace, without sacrificing stroke quality.
(2100/3450)
Last set
- A quick turnaround aerobic recovery set:
4x50 free
#1 on cruise
#2 on cruise+5 sec
#3 on cruise+10 sec
#4 on cruise+15 sec
Target 2-3 sec rest on each 50.
3x100 (50 moderate kick/50 stroke drill)
(500/3950)