Sprint Friday with @ErinQuinn11 and the Hawks

!function(d,s,id){var js,fjs=d.getElementsByTagName(s)[0];if(!d.getElementById(id)){js=d.createElement(s);js.id=id;js.src=”//platform.twitter.com/widgets.js”;fjs.parentNode.insertBefore(js,fjs);}}(document,”script”,”twitter-wjs”); The Hawks have boarded the #PainTrainExpress in preparation for our very “short” Long Course Meter Season here in Upstate New York. We’ve been doing a lot of distance sets towards that end. But tonight, Friday night, we returned to that fast-twitch muscle sprint training. This concept comes from @Aquadonis with our own Hawk interpretation of #SprintFriday

Standard Warmup (Swim, Kick, Drill) 1400 yards

Main Set:
25×50 Sprint
5x50Free 1) Flutter kick :45 sec. (2-4 descend :35 sec) 5) Under/Over Recovery 1 minute
5x50Back 1) Body Dolphin kick :45 sec. (2-4 descend :40 sec) 5) Under/Over Recovery 1 minute
5x50Breast 1) Breast kick 1 min. (2-4 descend :45 sec) 5) Under/Over recovery 1 minute
5x50Fly 1) Body Dolphin Kick :45 sec (2-4 descend :50 sec) 5) Under/Over recovery 1 minute
5x50IM Fly/BK, BK/Bst, Bst/Fr, Free :45 sec 5) Under/Over recovery choice 1 minute

100EZ

50×25

5×25 Sprint Body Dolphin :30 sec
5×25 Sprint Freestyle (2 breaths maximum) :30 sec
5×25 Sprint Backstroke (emphasis on breakout) :30 sec
5×25 Breaststroke 1-2 fist-swim, 3-5 sprint :40 sec
5×25 Fly Sprint (Maximum 3 breaths) :45 sec
5×25 IM Order Sprint, 5th Choice :30 sec
5×25 Flutter Kick Sprint :30 sec
5×25 Under-Waters IM Order 5th Choice
5×25 3 flip-turns hitting a false wall :45 sec
5×25 Mixed-strokes Fly w/flutter kick, BK w/Bst kick, Bst w/flutter kick, Fr w/BD kick, Fly w/bst kick

200 Cool Down

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