Swim Workouts - Advanced - Sprint Series - Session 2

by Salty Johnson February 24, 2024

Sprint Series Session 2 – 2km

Workout: 2nd advanced session, starting off with a great drill to help develop power through the pull and feel the upside of being fluid and efficient through the water. Great main set to really test your grit and develop those twitchy fibres. Rip in you Salty legends.

Warm up 200 metres

200m: Any Stroke, Easy

Drill 200m

8x25m Closed fist freestyle (Focus on forearm pull through water)

Main Set 1400 metres

8x100m Freestyle, Medium effort, 1m45s (Holding <1.30s)

8x50m Freestyle, Mini-Max 1m (Holding <40s) (80% effort freestyle with minimum strokes)

8x25m Max Freestyle Sprint, 45s

Cool Down 200 metres

200m : Easy Pace, (any Stroke)

TOTAL 2000m

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.