SpeedObjectives:
Speed and conditioning. Set 1 - Warm-up; Dist = 400
400 FS - build to
EN2 Set 2 - Drillers & Sprinters; Dist = 400
16 x 25 Half the group
starts first and drills; other half sprints past once drillers pass first set
of flags.
Coach will tell each group which drill to perform
| Faster
Group | Slower Group | Set
3 - Speed & Conditioning; Dist = 1800
6 X 300 Freestyle as follows: - 150
FS hard + 30s Vertical Kicking +
- 100 FS hard + 15s Vertical Kicking +
- 50
FS hard + 30s Rest
| Set 3 Speed & Conditioning;
Dist = 12-1500
4-5 X 300 Freestyle as follows: - 150 FS hard + 30s
Vertical Kicking +
- 100 FS hard + 15s Vertical Kicking +
- 50 FS
hard + 30s Rest
|
Set 4 - Cool-down; Dist = 400
1 X 400 - REC
Easy pace with freestyle and alternate strokes Return
to Workout Directory. | 