Wednesday Warrior Workout

It’s time to get your sprint on! This practice was made for the splash and dashers of the world. The ones who have a need for speed. The key to this practice is to focus on your walls, breakouts, and not breaking the last two or three strokes in and out of your turns, even when you’re feeling the lactic acid burn. You’ve got this!!



Warm-Up

300 Freestyle

4 X 200 Freestyle (50 Kick, 50 Drill, 100 Swim)

2 X 75 Sprint into and out of walls


Main Set:

4 x 200 Free with paddles

4 X 150 Free (Sprint out of wall to 15 meter marker) 10 Seconds Rest MAX

100 Easy Free

4 X 125 Free (Sprint out of wall to 15 meter marker) 10 Seconds Rest MAX

100 Easy Free

4 X 100 Free (Sprint out of wall to 15 meter marker) 10 seconds rest MAX

100 Easy Free

4 X 75 Free (Sprint out of wall to 15 meter marker) 10 seconds rest MAX

100 Easy Free

4 X Two Turn 50 Free (Sprint out of wall to 15 meter marker) 10 seconds rest MAX

20 X 25 underwater dolphin kicks w fins (No breathing if possible) 8 seconds rest MAX


Butterfly Set:

Repeat until failure, complete at least 3X


FOCUS: Continue focusing on your walls and avoid breathing on your first stroke out of wall and last two strokes into wall.


1 X 100 Butterfly

3 X 75 Butterfly

2 X 50 Butterfly

1 X 25 Butterfly


Warm-Down

2 X 150 Freestyle Warm-Down

1 X 200 Backstroke Warm-Down


“I’ve never been afraid of big moments. I get butterflies. I get nervous and anxious, but I think those are all good signs that I’m ready for the moment.” - Steph Curry

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