Watch as the LSU Swim team works on power and speed during a January Tuesday morning practice. Highlighted by Olympic champions Maggie MacNeil and Brooks Curry, head coach Rick Bishop leads this sprint session that includes a lot of drill work and specified exercises used to hone in on pure speed.

SPRINT STATIONS

UW KICK w/ MED BALLS
:20 Vertical Kick Fly
5x Bottom Blasts
2x25 :45 15 Kick UW w/ Med ball
2x (25 :35 15 uw Kick platinum, 25 :35 20 uw kick platinum, 25 orange :35 free, 25 :45 green kick UW

PULL w/ STRAP, PADDLES, BUOY
2x100 1:30 Pink
2x50 1:00 Red
2x75 1:05 Pink
2x50 1:00 Red
6x25 :35 2 green, 1 orange

TURN TECHNIQUE
2x25 :40 ankle wts 2 cycles into a fast turn mid pool
2x25 :40 2 cycles into a fast turn mid pool
1x speed assisted turn w/ ankle wts
1x speed assisted turn - work uw off wall
1x 12.5 orange
2x25 :40 platinum through turns

POWER RACK PADDLES + FINS
3x light weight no equip
4x jumps otw
3x +2 plates of light weight
3x jumps otw
4x +3 plates of light weight
2x25 15 platinum stroke/10 orange free
50 yellow

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