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49
SPRINT 2
DISTANCE: 4500m
MAIN SET GOALS
•
Develop resistance to lactate-induced postural fatigue
•
Become accustomed to spending extended periods at race-specific pace
REPETITIONS
SET
USE
CORSUIT
FOR
WARM UP
4 x
200
free
4 x 50
as 15 U/W + breakout
2 x 100
with race breathing pattern
Set 2, 4
MAIN SET
3 x
2 x 25
as 1 dive, 1 push on 2:00
50
push at 100m BES on 1:30
75
dive, max on 2:00
100
easy on 2:00
Set 2
WARM DOWN
5 x
4 x 50
with fins, 15 U/W + breakout
on 1:00, 55, 50, 45.
-
MEASURING PROGRESS
•
Feel for difference in body position:
•
Over the course of Set 2
•
Set 1 versus Set 3
•
Aim for Sets 1 and 3 to eventually feel the same (this will take practice!)
