6.20.2013

Sprint Friday with @ErinQuinn11 and the Hawks



The Hawks have boarded the #PainTrainExpress in preparation for our very "short" Long Course Meter Season here in Upstate New York. We've been doing a lot of distance sets towards that end. But tonight, Friday night, we returned to that fast-twitch muscle sprint training. This concept comes from @Aquadonis with our own Hawk interpretation of #SprintFriday

Standard Warmup (Swim, Kick, Drill) 1400 yards

Main Set:
25x50 Sprint
5x50Free 1) Flutter kick :45 sec. (2-4 descend :35 sec) 5) Under/Over Recovery 1 minute
5x50Back 1) Body Dolphin kick :45 sec. (2-4 descend :40 sec) 5) Under/Over Recovery 1 minute
5x50Breast 1) Breast kick 1 min. (2-4 descend :45 sec) 5) Under/Over recovery 1 minute
5x50Fly 1) Body Dolphin Kick :45 sec (2-4 descend :50 sec) 5) Under/Over recovery 1 minute
5x50IM Fly/BK, BK/Bst, Bst/Fr, Free :45 sec 5) Under/Over recovery choice 1 minute

100EZ

50x25

5x25 Sprint Body Dolphin :30 sec
5x25 Sprint Freestyle (2 breaths maximum) :30 sec
5x25 Sprint Backstroke (emphasis on breakout) :30 sec
5x25 Breaststroke 1-2 fist-swim, 3-5 sprint :40 sec
5x25 Fly Sprint (Maximum 3 breaths) :45 sec
5x25 IM Order Sprint, 5th Choice :30 sec
5x25 Flutter Kick Sprint :30 sec
5x25 Under-Waters IM Order 5th Choice
5x25 3 flip-turns hitting a false wall :45 sec
5x25 Mixed-strokes Fly w/flutter kick, BK w/Bst kick, Bst w/flutter kick, Fr w/BD kick, Fly w/bst kick

200 Cool Down

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