A relatively short workout to focus on the back end of 100s of stroke. The emphasis is on turning on the legs for the last 50, but without neglecting early speed of the legs.
Workout
200 swim
100 k
100 scull w/buoy
8×25 no br @ 40
8×25 blue line sprints @ 40
8×25 blue line sprints w/ short fins @ 40
6×50 r/l kick @ 50
6×50 kick NFR1 @ 50
6×50 kick fly k w/ short fin @ 50-last 12m under h2o
4×75 desc 1-4 @ 1 free
4×75 fr/nfr1/fr desc 1-4 @ 110
4×75 nfr1 25k/50s w/short fin @ 120 – last 25 BLAST
2×100 fr @ 130 – under 1:05
2×100 fr/nfr1 @ 140 sprint nfr1
2×100 nfr1 @ 150 w/SF FAST W/in 5 of goal time on #2
100 easy
1×50 NFR1 – fast OTB
1×50 NFR1 w/SF from push
Workout Total: 3600
Additional Comments:
Blue Line Sprints: We have a blue line on the bottom of our pool at about 12 1/2. Blue Line Sprints are no breath smooth free until the line, take one breath at the line and SPRINT as hard as possible in without another breath. Focusing on the FINISH timing.
This workout was provided by New Trier Swim Club Head Coach/CEO Alexis Keto.
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