Friday – sprint swim

Purpose is speed and technique.

Warm up:

2 x 200 with 20 sec RI

1st 200 as 50 Free / 50 kick /= 50 drill / 50 Free

2nd 400 as: 100 back /= 50 kick /  50 back

9 x 100 pull with buoy @ 1:30 or with 15 sec recovery (shut up and do it)

3 Rounds

– 100 breather ever 3 strokes

– 100 breath every 5 strokes

– 100 breath every 7 strokes

———————

Main Set:

• 8 x 75 @ 1:30
• Odd: 25 Tarzan drill fast / 50 easy
• Evens: 25 fast / 50 easy

4 x 25 kick streamline

8 x 75 @ 1:30

• Odd: 25 Tarzan drill fast with fins/ 50 easy
• Evens: 25 fast / 50 easy

200 Easy

Cool Down: 200 Choice