Speedy Friday – Swim

Speed Work!

When doing speed work you have to emphasize on proper form and technique. When we get tired, we start flaring your hands like a crazy person. We don’t want that! Emphasize on proper form and power.

Please review the following drills:

 Speed Workout:

• Warm:
  • 700 Free  or 7 x 100 with 10 sec recovery
  • 12 x 50 as with 15 sec recovery
    • 50 Easy +2 to 3 sec
    • 50 Moderate
    • 50 Hard – 2 to 3 sec
• Main Set
  • 3 Rounds (1st round Free / 2nd round pull bouy and paddles / 3rd round Free
    • 200 Free at 90% with 1 min recovery
    • 3×100 at 95% on 30 sec rest,
    • 3×100 at 80% on 5 sec rest
    • 100 kick with board
• Cool Down:
  • 200 Choice
• Band work:
  • 8 x 30 sec of full band extensions with 20 sec recovery in between