Today's set works on top end speed and overall strength. For the portion of the set that's paddles only - do not use a pull buoy. We want to continue to work on your ability to hold your legs up and engage your lower abs. For added difficulty you can use an elastic band to wrap around your legs and eliminate your kick to REALLY engage your lower abs.
1000 Speed & Strength
2600 Pure Speed & Strength
300 every 3rd length drill choice
100 kick
4x25 swim strides
100 mixed stroke
MS: 4 rounds of...
(100 as 25/fast/50 easy/25 fast 3 red line rest
75 as 25 fast/25 back/25 fast on 2 red line rest.
50 FAST on 2 red line rest.
25 easy breast stroke on 2 red line rest.)
After MS, 100 easy.
6x75 ODDS paddles only, EVENS Kick on 15 seconds rest
300 with paddles as 25 high elbow scull/ 25 back.
50 w/d.
5100 Pure Speed & Strength
400 every 4th length drill choice,
300 breathing every 3 strokes (try 5 if you already do 3)
200 kick - fins optional
100 mixed stroke
10x50
50 easy.
MS: 6 rounds of...
(100 as 25 fast/50 easy/25 fast 3 red line rest
75 as 25 fast/25 back/25 fast on 2 red line rest.
50 FAST on 2 red line rest.
25 easy breast stroke on 2 red line rest.)
After MS, 150 easy.
6 x 125 as ODDS paddles only, EVENS Kick on 10 seconds rest
6 x 100 IM on 4 red line rest.
500 with paddles as 50 high elbow scull/50 back.
100 w/d.
These workouts are based on workouts written by Olympic Triathlete Barb Lindquist. Learn more about coaching and how Barb can help you achieve your maximum potential at BarbLindquist.com
