Tonight, Splash turns up the intensity for some sprint interval sets! We continue to focus our training on stroke technique development, while adding in some speed work. The main set tonight is tough. It is aimed at speed work and really pushing yourself. We look at targeting the four parts of the race: starts/breakouts, turns, sprints, and the finish.
Breakout – We all can easily develop the bad habit of breathing off the wall. We drill on strong breakouts off the wall tonight, with no breathing for the first two strokes.
Finish – Tonight, we are focusing on strong finishes — ALL the way to the wall. If your lane is crowded, make room for your teammates so everyone gets an opportunity to finish strong.
Turns – FAST into and out of your turns! If you don’t flip turn yet, give one a try.
Sprint – Pour it on. We’re going to be swimming the high intensity intervals as a team with the same send-off. Push yourselves to push each other.
Warm-Up
300 swim
200 kick
200 pull
100 IM
(800)
Technique:
8×50
O: (25 Drill / 25 Swim)
E: (25 Kick / 25 Swim)
(400)
High Intensity Set: Do as a group
8×50 Sprints @ 1:15
200 EZ
(600)
8×25 Build – Finish No Breathing (aka NB) flags<>wall
8×25 Breakouts – NB first two strokes off the wall
100 EZ
(500)
High Intensity Set 2: Do as a group
8×50 Sprints @ 1:20
100 EZ
(500)
4×100 Descend
50 EZ
4×100 Descend
50 EZ
(900)
8×25 Turns from the Middle
(200)
Cool-Down
200 EZ
Total = 4100 Hard Yards!