Rob Bond
Head Senior Swim Coach
Glenbrook Aquatics
We
also do a Sprint Challenge Circuit. Each part of the challenge is
about a month apart. No intervals - swimmers go when they are ready. A
pre-meet warm-up precedes the set. Active recovery is encouraged, but
not required. Swimmers get 5 failures at any step before the set is cut
off. If a swimmer tries 5 times without meeting goal, the set is over
and they are out of the set - send them to a different training group...
Part 1:
Pre-Meet Warm-up then
3 x 50 Off The Block @BT +2.5
3 x 50 Running Start @BT +1.5
3 x 50 Fins @BT +.5
Part 2 (approximately one month later):
Pre-Meet Warm-up then
2 x 50 Off the Block @BT +2.0
2 x 50 Running Start @BT +1.0
2 x 50 Fins @BT
Part 3 (another month apart):
Pre-Meet Warm-up then
1 x 50 Off the Block @BT +1.5
1 x 50 Running Start @BT .5
1 x 50 Fins @BT -.5
Running start sprints - begin the stopwatch when the final foot leaves the deck. Fins can be from a push or dive - your call.
Labels: Bond, Fins, Progression, Running Starts, Speed, Sprint, Starts