Wes Foltz
Assistant Coach Men’s & Women’s Swimming & Diving
University of Southern California
Some “short sprint” backend cord work set below
Trojan Swim Club - LCM
Warm Up: 2x [300 – 200 (dr/sw) – 100 k]
4x (pads optional)
3x 50 (25 head up Br w flutter k/25 free 2rt:2lt) :55
100 (50 free over k/50 choice build) D1-4 1:30
3x 100 (hold time from last 100 above) 2:00
100 stretch
4x w/fins
2x 50 build k w/bd
25 uw fish k (dolphin kicks on side)
25 max swim
-coaches interval (C.I)
Short Sprint (move to SCY POOL)
2x
100 4/3/2/1 breath pattern x25 2:00
-#2 go 1/2/3/4 bre x25
3x 25 MAX swim :30
25 max on cord (resisted) 1:00
100 ez kick
2x
75 3/2/1 breath pattern x25 1:15
-#2 go 1/2/3 bre x25
50 max swim 1:00
25 max on cord (resisted) :5rst
25 max w/cord (when tension gives; keep tempo up & get faster)
8x 25 perfect straight arm :40
o- no air
e- swing breath (keep head in line, breath every stroke)
2x 25 MAX resistance on cord (no breath)
WD
Labels: Foltz, Sprint, Stretch Cordz