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

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