Sprint Workout, written by:
Noah Yanchulis, Associate Head Coach, Oklahoma Christian University (OC)
Warm up: 200 ez, 200 kick
Scull set: 4x50 on 1:00 25 scull / 25 swim d-4
8x25 on :40 Free w underwater recovery d-4
Kick set: 3x (100 on 1:30, 6 kick switch drill (1, 3, 5, 7 strokes)
(100 on 2:00, 50 drill + :20 rest + 50 fast, all w big kick!)
Start set: 16 x 50's on 1:00, 25 fast from dive / 25 ez
#1 - 2 fast cycles or 4 strokes for free
#2 - 3 fast cycles or 6 strokes free fast
#3 - 4 fast cycles or 8 strokes fast
#4 - 5 fast cycles or 10 strokes fast
(repeat this 4x and change strokes as needed)
Pace set: 16 x 25's on :30, 3f-1ez + 100 ez
12 x 25's on :30, 2f-1ez + 100 ez
8 x 25's on :30, 1f, 1ez + 100 ez
4 x 25's on :30, All fast! + 100 ez
Warm down: 200 kick, 200 swim
Total: 3800 yards / 90 min.
