Swim Workouts - Advanced - Sprint Series - Session 1

by Salty Johnson February 18, 2024

Sprint Series Session 1 – 2km

Workout: First advanced Sprint Session in the sprint series of workouts. Great to dust off the cobwebs, rip into some technique and explosion. What a way to kick start your sprint journey. Use this this session to establish where your speed is currently at and set some GOALS to achieve over the next few Sessions.

Warm up 200 metres

200m: Any Stroke, Easy

Drill 500m

8x25m Explosive Streamline off wall, breath hold Freestyle to wall

6x50m Freestyle Catchup

Main Set 1000 metres

4x100m Freestyle, Medium effort, 1m45s (Holding <1.30s)

8x50m Freestyle, Medium effort, 1m (Holding <45s)

8x25m Max Freestyle Sprint, 45s

Cool Down 300 metres

300m : Easy Pace, (any Stroke)

TOTAL 2500m

Please consult with a professional healthcare provider before starting any exercise program, especially if you maybe suffering from a medical condition or if you are pregnant. Consider if your swimming ability is suitable for your environment, please take caution in open water, choose a supervised facility and never swim alone.