KISS - this is my new swimming journey - a long journey to stay FAST. KISS - yes old saying for me its Keep It Simple Stupid -- for others I would never say that -- so its Keep It Simple Silly
Warm up - 15 min - NO TOTAL YARDAGE COUNT !!!
5 min easy swimming - do a little kick ... a little in the opposite of your sprint stroke (means backst) for me ... a little kick ... some gentle stretching.
10 min 4 drills - do 3 rounds increasing intensity 1) Turnover 5-8 seconds 2) Feel drill; I do 5-10 light sculling and then 4-8 strokes with good feel and power not all out though 3) Something else you need to work on ... for me rotation 4) kick no board
Rest 3-4 min
Main set - 3 rounds - maybe 4 but you have to be "ready"
1. 15 off the wall 90-95% speed ...means 100 pace for me
2. 15 ALL OUT - FASTEST YOU CAN SWIM THAT MOMENT -- I think of it this way - You must "need" 2-3 minutes rest after this - if you don't you went too slow
3. Build the 25 to max pace - if you are new go 90% here ... once you build - go max speed for a 25 -- if you don't need 4-5 min rest - you went too slow...
Warm down ... in the shower - not joking - just get out !
Not enough - what is the last time you went absolute max speed - meaning fully rested all out sprints - total distance of 120-160y ? Build up to it but give it a try - Keep it Simple ...