We have several swimmers going to NEM Champs next months, so we are trying to add a bit more speed to our practices. We also did Rocket Launchers — a great drill for improving leg strength for starts and pushoffs.
400 your choice, on your own
KICK SET: 200
4 X 50 kick with board (25 flutter + 25 breast) with 5 Rocket Launchers before each 50.
SWIM SET #1: 400
2 X 200 choice of stroke or IM @ :60 RI
These should feel like controlled speed. Hold back a bit on the swim, but make the turns intense and quick, with good pushoffs. Descend time on 2nd 200.
HEADS-UP SET: 200
4 X 50 @ :20 RI
Odds: 25 Tarzan Drill + 25 Free
Evens: 25 Head-Out Breast + 25 Breast Focus on getting hands back out front before kick begins.
SWIM SET #2: 200
2 X 100 choice or IM @ :30 RI
Same as the 200s. Make the swimming almost EZ, but be very intense going into and out of the turns. Descend time on 2nd 100.
FLY SET: 300
12 X 25 Fly drill @ approx. :10 RI
Do these as four rounds of the following:
1 X 25 of one cycle 2L/2R Fly…switch to Fly
1 X 25 of 3 strokes Fly…switch to Free
1 X 25 of 5 strokes Fly…switch to Free
SWIM SET #3: 100
2 X 50 choice @ :15 RI
Controlled speed, with intense turns. Descend.
WARMDOWN: 100 to 200 EZ
Meet swimmers do 2 starts from the blocks
Total Yardage: 2000