For the sprinters (actually everyone) in your group. Let’s do some broken 100’s at max with a 1:2 work to rest ratio. The goal is to hit PB or better with cumulative time.
Workout
Warm up as you see fit (10 minutes)
Tech/Drills & Kick (#1 Stroke)
16 x 50 Odd: Tech/Drills – Even: Build kick through 50 @ 115
Main:
Broken 100’s 1:2 work to rest ratio at max speed; max HR
3 x 25 (to foot)/50 (to foot)/25 (to hand)
> 3 minutes rest
1 x 100 for time (PB + 1-3 seconds)
3 x 50 (to foot)/ 25 (to foot)/ 25 (to hand)
> 3 minutes rest
1 x 100 for time (PB + 1-3 seconds)
3 x 50 (to foot)/50 (to hand)
> 3 minutes rest
1 x 100 for time (PB + 1-3 seconds)
3 x 25 (to foot)/25 (to foot)/25 (to foot)/25 (to hand)
> 3 minutes rest
1 x 100 for time (PB +1-3 seconds)
3 x 75 (to foot)/25 (to hand)
> 5 minutes
1 x 100 last ditch effort
Warm down as needed
Workout Total: 3300+
This free workout was provided by Gators Academy of Swimming Head Coach Clint Stevens.
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