A good anaerobic set for our sprint group. Send-offs are based on a 1:05 base 100 time – maybe 1:10. Adjust send-offs accordingly. Hard efforts should provide :10-:15 rest. Cruise efforts :15-:20.
This is an all freestyle set. No stroke. Working on fast efforts and keeping those efforts consistent between rounds.
Senior Team Freestyle Session
Warm-up:
300 choice
200 of drills
Pre-set:
8 x 50 done as 1-4 steady @ 1:00, 5-8 descend @ :50
Main sets:
3 rounds:
4 x 75 cruise @ 1:15
3 x 100 HARD @ 1:20
150 free easy @ 2:15
2 rounds:
100 Cruise at 1:30
2 x 50 FAST @ :45
1 x 75 build to fast @ 1:10
25 easy / recovery @ 1:00
Cool down:
400 choice
Workout Total: 4050
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