TRC Main Set – 50 Sprint Power Set
Executing a good 50 race of any stroke requires both an incredible attention to detail & a lot of physical power. This is a good set to help improve both. This set can be done with any stroke… butterfly, backstroke, breaststroke or freestyle. If you want to work on 2 strokes, do 3 rounds of each. You’ll need drag socks, a snorkel, an alignment board, paddles & a tempo trainer in mode 3. Every swim on this set is as fast as you can go. The intervals will allow enough time to recover after each swim, so go hard every time. Other than the last 50 of each round, you’ll start every 25 from a float instead of a push. That means you should float flat on your stomach (or back for backstroke) off the wall & try to get up to full speed as quickly as possible once you start. For swim, butterflyers & breaststrokers should aim for a 60 stroke rate while backstrokers & freestylers should aim for a 120 stroke rate. If you’re doing butterfly or freestyle, aim for 0 breaths on each 25 (1-2 for age group & masters athletes).
6 Rounds
Kick 2 x 25 FAST with drag socks, snorkel & alignment board – start from a float @ 1:00
Kick 2 x 25 FAST with snorkel & alignment board – start from a float @ 1:00
Swim 2 x 25 FAST with drag socks, paddles & tempo trainer – start from a float @ 1:00
Swim 2 x 25 FAST with tempo trainer – start from float @ 1:00
Swim 1 x 50 for time off the blocks with tempo trainer@ 3:00
Have fun!
Coach Nolan
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