My friend and I are looking to do a workout to kick our butts. We're both sprinters (back & free) and used to swim in college in the late 90's. We need the workout to be sprint-oriented to build up a ton of lactic acid. I don't want to do anything longer than 75 yards during the main set. Who has some main sets they'd like to share? Our workouts usually total 3000-4000 yds, but may be less in order to get a good sprint workout in. Thanks, Scott.
Scott:
Low yardage, but try this... best swum with 4 people...
w/u: meet warmup, ~1500 yards
do a quick warmup set, like:
6x { 50 kick/drill
50 build to 80%
} (or something else)
main set:
6x 100 on 10:00 sprint
# 1,2 break for 10 sec at the 50 - do fly/bk/brst
# 3,4 break for 15 sec at the 50 (free)
# 5,6 break for 15 sec at the 50, 10 sec at the 75 (free)
-- go two at a time so you can challenge each other; then have the second group go 3-4 minutes into each interval, and loosen up the rest of the time. goal is to put together each 100 to be at or better than your shaved/tapered best times.
be prepared for that last 100 to feel like: :dedhorse:
Scott:
Low yardage, but try this... best swum with 4 people...
w/u: meet warmup, ~1500 yards
do a quick warmup set, like:
6x { 50 kick/drill
50 build to 80%
} (or something else)
main set:
6x 100 on 10:00 sprint
# 1,2 break for 10 sec at the 50 - do fly/bk/brst
# 3,4 break for 15 sec at the 50 (free)
# 5,6 break for 15 sec at the 50, 10 sec at the 75 (free)
-- go two at a time so you can challenge each other; then have the second group go 3-4 minutes into each interval, and loosen up the rest of the time. goal is to put together each 100 to be at or better than your shaved/tapered best times.
be prepared for that last 100 to feel like: :dedhorse:
