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.
From Simon Percy c/o Sun Devil Masters:
10 minute warm up (mix of drills, kicking, etc.)
12 x 12s "Cycle 3" on :40
(cycle 3 = #1 DPS, #2 Spin, #3 Fast)
4x the following:
25 fast @ :45
50 easy @ 1:00
50 fast @ 1:20
50 easy @ 1:00
75 fast @ 1:45
50 easy @ 1:00
(ideally all fast swims are from the blocks)
warm down
From Simon Percy c/o Sun Devil Masters:
10 minute warm up (mix of drills, kicking, etc.)
12 x 12s "Cycle 3" on :40
(cycle 3 = #1 DPS, #2 Spin, #3 Fast)
4x the following:
25 fast @ :45
50 easy @ 1:00
50 fast @ 1:20
50 easy @ 1:00
75 fast @ 1:45
50 easy @ 1:00
(ideally all fast swims are from the blocks)
warm down
