Thursday, July 7, 2016

Thursday, July 7, 2016

build to sprints

Warmup

300 loosen

3 X 100 drills/skills

1 X 150 @ 80%

1 X 100 @ 90%

1 X 50 @ 95%

Main Set

Part I - FREE

3 X 100 @ 1:15-30

1 X 100 @ same sendoff (80%)

2 X 50 @ 45 (90%)

3 X 25 sprint @ 30 (100%)

1 X 25 EZ @ 60

Part II - Kick

3 X 100 @ 1:30-50

1 X 100 @ same sendoff (80%)

2 X 50 @ 50 (90%)

3 X 25 @ 40 (100%)

1 X 25 EZ @ 60

Part III - Stroke/IM

3 X 100 @ 1:20-45

1 X 100 @ same sendoff (80%)

2 X 50 @ 50 (90%)

3 X 25 @ 30 (100%)

1 X 25 EZ @ 60

Notes: each part is the same pattern, starts with 3 X 100 at good effort (HR 25 give or take), and then builds to a full sprint. On last round choose a stroke or stroke pattern that works for you