Sprinting is the backbone of all swim events. In any race, there is a sprint element to it. Whether that is a drop-dead sprint 50 freestyle or sprinting into the wall at the end of a mile to out touch the person next to you. All swimmers must have the ability to sprint and aim for higher top end speeds at any point in their race.
This week we will be working our fast twitch muscle fibers by combining some dryland exercises with sprints in the pool. There are 3 separate small sets to repeat and focus on different elements in our race. Make sure you are properly warmed up prior to beginning.
Enjoy.
A. Kick Focus
2x
:15 Bosu ball fast kicks in a plank hold
straight into
25 max effort kick with alignment board and snorkel
B. Pull Focus
3x
5 pull ups (weight option)
straight into
2×25 max effort with paddles and pull buoy
C. Changing Gears
5×100 freestyle aerobic
1×25 max effort sprint
:30 rest
3×100 aerobic – attacking the last 15m aggressive
