Speed Work!
When doing speed work you have to emphasize on proper form and technique. When we get tired, we start flaring your hands like a crazy person. We don’t want that! Emphasize on proper form and power.
Please review the following drills:
Speed Workout:
- Warm:
- 700 Free or 7 x 100 with 10 sec recovery
- 12 x 50 as with 15 sec recovery
- 50 Easy +2 to 3 sec
- 50 Moderate
- 50 Hard – 2 to 3 sec
- Main Set
- 3 Rounds (1st round Free / 2nd round pull bouy and paddles / 3rd round Free
- 200 Free at 90% with 1 min recovery
- 3×100 at 95% on 30 sec rest,
- 3×100 at 80% on 5 sec rest
- 100 kick with board
- 3 Rounds (1st round Free / 2nd round pull bouy and paddles / 3rd round Free
- Cool Down:
- 200 Choice
- Band work:
- 8 x 30 sec of full band extensions with 20 sec recovery in between
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