Sprints. Sort of. Chris and Griff coaching
Warm up
Swimmer's choice
600
Drill
- 1x300 swim, every 3rd length nonfree
2x200 (50 swim/50 kick)
3x100 swim, build
(1000/1600)
Main Set
- Today’s main set does involve speed work, but it also requires a measure of pacing. In that respect, this set is sort of a spin on a Best Average set. We’re doing lots of 100s in groups of 3. Many of them are broken swims, and the interval, although respectable, isn’t long enough for no-holds-barred sprinting. Think about controlling and managing your speed through this set—we’ll be approaching 100s from many angles, so you can pick and choose the portions on which you wish to focus. Choice of strokes on everything.
3x100 fast on cruise+1:00
(no breaks on the swims)
100 easy
3x100 fast on cruise+1:00
#1 broken 75—rest 10 sec—25
#2 broken 50—rest 10 sec—50
#3 broken 25—rest 10 sec—75
(one break on the swims)
100 easy
3x100 fast on cruise+1:00
#1 broken 50—rest 10 sec—25—rest 10 sec—25
#2 broken 25—rest 10 sec—50—rest 10 sec—25
#3 broken 25—rest 10 sec—25—rest 10 sec—50
(two breaks on the swims)
100 easy
3x100 fast on cruise+1:00
All broken 25—rest 10 sec—25—rest 10 sec—25—rest 10 sec—25
(3 breaks on the swims)
100 easy
(1600/3200)
Last set
- 4x50 swim on cruise+15 sec, ascend 1-4
4x25 kick on cruise+20 sec, ascend 1-4
100 easy
(400/3600)