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)
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 
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)
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