Warm-up
- 4 x 50 swim/skull
- 4 x 50 swim/kick
- 2 x 100 – drill (mix up the drills, work on your stroke)
- 4 x 25 – focus on streamlines off each wall
Main-Set : This isn’t technically a real sprint set, more like speed play. We’ll play with different speeds and have some fun with it.
- 4 x 200 :RI 30 (Rotate a fast 50 through the 200s. First 200 – first 50 fast, lollygag the rest. Second 200, first 50 strong, 50 fast, lollygag. Last 200 – first 150 strong, fast 50)
- 100 EZ
- 4 x 200 :RI 30 (Rotate fast 100 through 200s. First 200 – first 100 fast. Second 200, last 100 fast)
- 100 EZ
Dessert
- 4 x 100 Kicking – rotate fast 25 through the 100s.