The other night at practice my coach thought this would be a good sprint work out...he wasn't kidding!!
warm-up 600 choice
6x50 build
4x(4x100) first 4: 75 ez, 25 fast 30 sec rest
second 4: 50 ez, 50 fast 45 sec rest
third 4: 25 ez, 75 fast 1 min rest
fourth 4: 100 fast 1min 30 sec rest
200 ez
6x50 kick/scull by 25's
200-300 cool down!
We are training for a spring meet in May. So if you need sprint work give it a try!
laters, elletee
Former Member
This is the ultimate sprint workout.......
300 warm up choice stroke
6X25@:30
5X50@1:00
4X75@1:30
3X100@1:50
2X150@2:20
1X200@3:00
2 minute rest
1X200@250
2X150@2:20
3X100@1:40
4X75@1:20
5X50@:50
6X25@:20
10X50 Sprin Kicking without a board @ 1:00
10X50@1:00 (2 minutes rest bwteen every two 50's)
The total of every (2) 50's should be 3-5 seconds off your best 100 free time.
300 cool down
Have fun...Don't plan anything that night either.......
Want a good sprint excercise?
This is guarenteed to keep u in bed for the next 24 hours (Tested on me)!!
primary warm up:
- 600 choice
secondary warm up:
-4x50 @ 1:10 free kick
-4x50 @ 1:10 free drill of choice
-4x50 @ 1:10 best stroke drill of choice
main set 1:
6x (200m IM @ 3:00, 50m best stroke sprint @ 50 secs,
100m free @ 1:15, 50m free @ 85% of top speed)
with 2 minutes rest after each set.
main set2:
2x (50m freestyle sprint @ 1:00, 100m best storke 85-90%
power @ 1:40, 50m top sprint)
resting 2 minutes after each set.
cool down:
-200 best stroke drill
-200 easy (or as long as needed).
Good luck, it takes about 1.5 hours, and is recomended for 16yr+.!!
:D
