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Sprint Workouts

I think i'm choking....OH NO!!! I'm DEFINITELY choking!!!!!!!!!!!!

Date: 
Jan 12 2009
Approximate Distance: 
3175
Approximate Time: 
1:30

This practice is designed to teach your body how to deal with the pain caused by sprinting during a race, so when when we do race our body will know how to cope with the pain

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600 w/u

4 x 25 underwater

75 F/K/S

 

next set 2 times through

20 FAST from a dive 30 EZ @ 1:15

30 FAST from a push 20 ez @ 1:15

50 EZ @ 1:30

50 FAST from a dive @ 1:30

200 Pull - keep low stroke count

100 ez

 

20 x 25 Kick choice

500 Pull

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dorky frog rings alliance

Date: 
Dec 17 2008
Approximate Distance: 
3000
Approximate Time: 
1:15

This is a kind of kitchen sink sprint workout, where the idea is to work technique as much as possible, then punctuate that with all-out, race speed sets. The 100s don't look hard, but you really feel it after giving a 100% all-out effort. This is a really good early-season sprint workout.

600 Warm Up

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4x25 EZ underwater @1:00
4x50 maintain the same stroke count per 25 through out @ :50
4x75 Pull with long good stroke @ 1:30
4x100 (#1 EZ #2 ALL OUT FOR TIME #3 Long and #4 EZ) @ 2:00
4x75 Fist - Kick - Swim @ 2:00
4x50 #1-3 at least 10+ dolphin kicks off wall, #4 ALL OUT FOR TIME UNDERWATER DOLPHIN KICK @ 1:15
4x25 start from middle and work turns @ :45
6x50 with fins #1-5 cruise speed #6 ALL OUT FOR TIME @ :50
4x100IM reverse order @ 1:45
100 warm down

 

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Friday with the MGM space cadets

Date: 
Nov 8 2008
Approximate Distance: 
about 2,500
Approximate Time: 
about 1 hour

500 CHOICE WARM UP

MAIN SET - 3X'S THROUGH:

100 IM @ 2:00

2 X 50, 25 - WATER POLO SWIM, 25 - XTRA LONG FREE

150 PULL, BUILD TO STRONG BY 50'S

50EZ

4 X 25, 25 - KICK UNDER H2O, 25 - STROKE DRILL

2 X 75, FIST, KICK, SWIM

50EZ

END ROUND 1 WITH A 100 ALL OUT FOR TIME (CHOICE)

END ROUND 2 WITH A 50 ALL OUT FOR TIME (CHOICE)

END ROUND 3 WITH A 25 ALL OUT FOR TIME (CHOICE)

50EZ AFTER EACH

  • THROW GEAR INTO BASKET BUT MISS MOST OF IT
  • PICK UP GEAR OFF FLOOR
  • MAKE FUN OF EACH OTHER
  • TAKE 20 MINUTE SHOWER
  • GO HOME

 

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The Omega Birthday Special

Date: 
Nov 3 2008
Approximate Distance: 
3100

 500 WU

500 pull, breath every 3, 5 by 50

4x225 {150 free, 75 stroke --> last 25 sprint}

12x25 #1 drill, #2 sprint, #3 no breath, #4 sprint

5x100 pull on 1:30

8x50 kick, 4 on 1:00, 4 on 1:15 worst stroke

 

Your rating: None Average: 3.5 (2 votes)

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sprint

Date: 
Nov 2 2008
Approximate Distance: 
2650

 200 free, 100 back, 200k, 200d

6x 50 work turns on :50

{do the following 2 times}

200 Free on 3:30, long strokes

100 fast on 2:30

50 fast on 1:30

25 fast on :30

 

16x25, 4 each stroke {#1 drill, #2 long strokes, #3 fast, #4 kick}

500 pull, no breath in and out of wall

 

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sprint workout

Date: 
Nov 2 2008
Approximate Distance: 
3450

 600 WU

12x75 no free on 1:10

2x400, 1pull, 1 free

8x50 kick on 1:00

2x200 choice

2x200 broken by 50, 10 sec rest

10x25 SPRINT

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Rest for the Wicked

Date: 
Oct 31 2008
Approximate Distance: 
1700
Approximate Time: 
1 hour

Only three of us showed up, and we were all tired.  But instead of wimping out and gorging ourself with candy, we pressed on and decided to take it easy and take advantange of having a lane for each of us and do a sprint workout.  What was supposed to be easy proved to much more difficult and tiring that expected.  All below are done at 80-90% speed, except every 3rd which is sprint.

 

600  Warm up

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6 x 100 IM on the 2:30   Every 3rd sprint, others fast

50 easy

6 x 50 stroke choice on 1:30  Same as above

50 easy

6 x 25 SPRINT on 1:00

Go home, take 3 advil to sooth joints, gorge self with Twix bars

 

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Friday Night Lite

Date: 
Oct 24 2008
Approximate Distance: 
1500
Approximate Time: 
:45

This was one of those Fridays where it was raining and only four of us showed up in the second group. Nobody felt like working very hard, so here's what we ended up with. Pretty lame, but it felt good to get on the blocks....

Warm-up: 200 S; 200 Pull; 200 Kick
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4X150 IM Order; First 50 drill; 2nd 50 kick; 3rd 50 swim
8 25s SPRINTS off blocks
6X25 from middle of pool. Work on turns

200 Warm Down

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Faster, Faster

Date: 
Oct 2 2008
Approximate Distance: 
400
Approximate Time: 
:45

8X50 All Out.

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