Minnow workout: sprint drill

1. Warm-up

• 300 @ 7 minutes

2. Descend

• 3 x 100 @ 2:05 each (swim each 100 a little harder than the one before)

3. Main set (do 4 times, once with each stroke if you can)

• Drill/Swim -- 4 x 50
  • 25 drill - 25 swim; swim the drill at an easy pace and then on the swim part concentrate on the stroke details; choose from the drills below:
  • Fingertip Drill (freestyle): during the recovery, keep the fingertips in contact with the surface of the water; this emphasizes body roll and a high elbow recovery)
  • Breaststroke Kick Drill: push off the wall and pull your arms to your side. LEAVE THEM THERE! swim the length kicking only and touch your ankles to your fingertips during the recovery; this emphasizes a narrow, propulsive breaststroke kick
  • Breaststroke Pull Drill: swim the length of the pool breaststroke but with a single dolphin (butterfly) kick replacing the breaststroke kick; this emphasizes developing a wave motion for the breaststroke)
• Build/Sprint -- 2 x 25
  • start each 25 strong and finish with a strong sprint; focus on good stroke technique
• All-out Sprint -- 2 x 50
  • these are maximum effort 50's; if you do them right, you will be tired, so focus on maintaining proper stroke technique as you begin to feel fatigued
• Recover --1 x 50
  • swim an easy 50 freestyle to loosen up and recover

4. Warm-down

• easy 200