Chris Webb, SwimMAC Carolina
Goal of set is promote sprint power/endurance and to bring it all together with measurable data at the end of the set for 100 speed. Using real stroke #'s and kick counts from meets are encouraged. Training at race #'s and speeds can really help athletes take ownership. Using this set and variations ( or different equipment) during heavy volume periods can prevent losing touch with relevant speed and measure fatigue.
60×25 on 1:00 fr/bk/or fly as follows:
4×25's build to overspeed!
4×25's w/T-shirt MAX sprint
4×25's w/T-shirt & paddles MAX sprint
8×25's running dive MAX sprint no equipment focus on carrying speed to surface and your length of stroke
12×25 underwater Body dolphin (dolphin kick) w/fins MAX sprint
8×25 running dive 12.5 – 15m underwater BD then swim MAX sprint
20×25 ideal BD off each wall with a stroke count and time CPT (concentration, precision, and Technique) (you must know your kick and stroke #'s)