Friday, June 22, 2018

Friday, June 22, 2018

Speed

Warmup

10 minutes of dry dynamic warmup

300 Loosen

300 Kick - sprint kick 1st 12 1/2 of every 3rd 25

12 X 25 @ 30 - sprint 1st 12 1/2 of every 3rd 25

Main Set

Sprint Option

High Velocity

8 Kick no board to :08 seconds

8 Kick’s w/ Board to :08 seconds

8 from Wall to :08 seconds

8 from flags to :08 seconds

8  from mid pool to finish

*all above @ 1:00

8 X 25 from dive @ 2:00

Distance Option

3 rounds:

9 X 25 @ 40

6 X 50 @ 1:20

3 X 75 @ 1:40

1 X 100-200-300 @ 2-3-4 by round

*target is P400/500 or better

Notes: You have two great options. Sprint will accumulate a lot of meaningful and valuable sprint strokes, while the distance option will test your will as you let the P500 or better add up.