Wednesday, July 13, 2016

Wednesday, July 13, 2016

High Velocity

Warmup

300 loosen

3 X 100 mixed strokes

6 X 50 alt. sprint 1st 15M, last 15M

Main Set

8 X 25 @ 60-90

*sprint to far flags - don't forget to execute the wall, the streamline, the breakout, do it the right way!

8 X Flag to flag sprint @ 60-90

*start with head under backstroke flags, start with head down, in line with body, initiate propulsion with legs, and take the right type of stroke until you reach far backstroke flags.

*this is a good way to add some resistance to the sprint

8 X 25 w/ fins or from start @ 60-90

*add propulsion from fins, or from a starting block

Notes: the water and body act differently when you are at top speeds, you should be taking very few breaths, and when you do, don't let the breath get in the way of the tempo or body line so that it add's resistance.