Short Sprint Work with Trojan Swim Club

Wes Foltz
Assistant Coach Men’s & Women’s Swimming & Diving

University of Southern California
Some “short sprint” backend cord work set below

 
Trojan Swim Club – LCM
Warm Up: 2x [300 – 200 (dr/sw) – 100 k]
4x (pads optional) 
3x 50 (25 head up Br w flutter k/25 free 2rt:2lt)  :55
100 (50 free over k/50 choice build) D1-4  1:30
3x 100 (hold time from last 100 above)  2:00
100 stretch 
4x  w/fins 
2x 50 build k w/bd  
25 uw fish k (dolphin kicks on side)
25 max swim
-coaches interval (C.I)
Short Sprint (move to SCY POOL)
2x 
100 4/3/2/1 breath pattern x25  2:00
-#2 go 1/2/3/4 bre x25
3x 25 MAX swim  :30
25 max on cord (resisted)  1:00
100 ez kick 
2x 
75 3/2/1 breath pattern x25  1:15 
-#2 go 1/2/3 bre x25
50 max swim  1:00
25 max on cord (resisted)  :5rst
25 max w/cord (when tension gives; keep tempo up & get faster) 
8x 25 perfect straight arm  :40
 o- no air
 e- swing breath (keep head in line, breath every stroke)
2x 25 MAX resistance on cord (no breath)
WD 
Editor’s Note: The Swimming Wizard’s goal is to publish at least one set, practice, or idea EVERY DAY for all of 2016! To keep it interesting, we need your help! Click here to help us achieve that goal by submitting one of your sets!

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