We asked Coach Marcus to write our main set this week, and he did not disappoint! Today we will be focusing on straight-line speed and anaerobic power. Low volume, high intensity work is not suitable for everyday practices – but is one of his favorites for developing speed for the long course sprint events when the body is prepared and rested!
In this set, we encourage all swimmers to throw in a tempo trainer and maintain the goal stroke rate for your strokes. (A friendly reminder; we want 120+ stroke rate for freestyle and backstroke, and 60+ stroke rate for butterfly and breaststroke). Give this set a try and feel your top end speed improve!
Enjoy.
Warm Up
100fr: w fins + snorkel on 2:00
100kick: on 2:00
6x25choice: on :40
4x15m freestyle build: on 1:00
15 Efforts [All Out]
2-3 UDK {focus on keeping breakout tight and not overspinning}
3 times through (6 minutes active recovery between rounds)
5x15m on 2:20
25y Efforts [All Out]
{focus on high SR while staying on top of the water}
2 times through (6 min active recovery between rounds)
3×25 on 3:00
Cool Down
200 easy (snorkel + fins) slow SR