Swim Workouts - Advanced - Sprint Series - Session 3

by Salty Johnson June 26, 2024

Sprint Series Session 3 – 2km

Workout: Great workout for both technique and speed

Warm up 400 metres

400m: Any Stroke, Easy

Drill 400m

6x50m Freestyle Catchup (15-30 sec rest)

4x25m Freestyle kick (15-30 sec rest)

Main Set 1000 metres

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

10x50m Freestyle, Mini-Max 1m (Holding <40s) (75% effort freestyle with minimum strokes)

4x25m 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.