50s fast + UW
On the 50s the swimmer sprinted to the 35m mark (15m away from opposite wall) then dove UW to finish. You can see a video of it here.
Stations – Fins, Chutes, and Kicking
These stations were pretty intense. Not by themselves but by the time you went through all 3 we were gassed out. Miss 1 sit 1 means if you don’t hit…
Build Up Speed Work
The set really let the athletes focus on where to be fast. By the last 50 everyone was right around 100 pace. If you want to coach this set better…
25s Mix Up
This set was one of those sneaky hard sets. The one where on paper it doesn’t look tough but once you get going it becomes a burner. The 25s were…
Speed Work Mix Up
We did this workout after not being the water for a couple of days because of a snow storm. The speed play 50s each have a different element of sprint…
IM 25s with Short Rest
There were actually 24x25s designed to build and IM. The goal was the execute the right tactic on each 25 with short rest.