Training Options: A Short Sprint Set to Build Power and Tempo

Photo Courtesy: Ian MacNicol

Training Options: A Short Sprint Set to Build Power and Tempo

In this latest Swimming World training set, we offer a short sprint set to develop power and tempo while keeping a long and efficient stroke. Take a look at the set and the description below:

2 Rounds:

4 x 50s as 25 straight arm free/25 build on :50

8 x 25s w/ paddles all out push tempo on :40

100 easy

This set begins with 4 x 50s that are 25 straight arm free and 25 build. The straight arm free is meant to have your swimmers focused on a long reach on their recovery while getting right into their catch. Remind them to use their legs and core to maintain a stable body position while they work on using a long stroke. On the 25 build make sure they keep that distance per stroke as they add in tempo and power, building up to their sprint stroke.

The 8 x 25s are the main focus of each round. Using paddles, swimmers will go all out on all 8 of the 25s, trying to maintain as close to their sprint tempo as possible. With each 25 on :40, your athletes should get a good amount of rest between each repeat to make each effort an all out one. Between that rest and the 4 x 50s to build into their sprint stroke, this set will help your swimmers learn to improve their power and ability to get up to tempo without sacrificing the length of their stroke. Happy swimming!

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