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Old 01-23-2015
andyinnorway andyinnorway is offline
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Join Date: Mar 2011
Posts: 1,680
andyinnorway
Default 100m sprint tune up

This is a nice relatively short set for improving intermediate 100m sprint times.

10x50m tune - steady tempo focusing on balance, symmetry and stroke integrity


2 cycles of:-

25 breast stroke with superman glides each stroke
25 freestyle @ sprint SPL-3
25 breast stroke with superman glides each stroke
25 freestyle @ sprint SPL-3

3x50m @90% sprint pace rest 45s
2x75m @90% sprint pace rest 60s
100m sprint but still with negative split on each 50m

repeat cycle

100m swim down.

total set 1 mile.(1600m)
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