Sunday, October 03, 2010
Oct 6, 2010 - Sprint practice
The goal of this practice is to do short FAST 25 sprints. Below is the expert set.
Warm up
200 Free
100 Pull
100 Back
100 Breast
100 Kick
Main Set
4x 150 where 150 is (50 drill, 50 swim, 50 kick)
4x100 Pull 1:25
SHORT SPRINT SET – Maximum speed without lactate acid build up
10 x 25 ALL out on 2 minutes (choice, or alt free and stroke) from blocks if you want
4x100 Choice on 1:35
3x100 Pull 1:25
Warm Down
200 Free
Warm up
200 Free
100 Pull
100 Back
100 Breast
100 Kick
Main Set
4x 150 where 150 is (50 drill, 50 swim, 50 kick)
4x100 Pull 1:25
SHORT SPRINT SET – Maximum speed without lactate acid build up
10 x 25 ALL out on 2 minutes (choice, or alt free and stroke) from blocks if you want
4x100 Choice on 1:35
3x100 Pull 1:25
Warm Down
200 Free
# posted by gladorca's blog @ 2:48 PM 
