Friday, July 28, 2023

Sprint day with coach Jordan

Warm-up:
10 minutes of free swimming
12×25 (2 6 counts, 2 triple switch, 2 catch up, 2 finger tip drag, 2 fist, 2 swim)
300 every 3rd kick

Main Set:
45 sec vertical kick (arms wherever) – 150 Free moderate
30 sec vertical kick (arms up) – 100 Free build
15 sec vertical kick (arms up streamline) – 50 Fast
1 minute rest
50 Fast – 15 sec vertical kick (arms up streamline)
100 Free build – 30 sec vertical kick (arms up)
150 Free moderate – 45 sec vertical kick (arms wherever)
6×50 work on your breakout and turns
4×125 (25 fast/100 EZ, 50 fast/75 EZ, 75 fast/50 EZ, 100 fast/25 EZ)
100 EZ
100 all out sprint
100 EZ