Swim Workouts - Beginner - Sprint Series - Session 1

by Salty Johnson February 18, 2024

Sprint Series Session 1 – 600m

Workout: First Beginner 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 100 metres

100m: Any Stroke, Easy

Drill 100m

4x25m Freestyle Catchup

Main Set 300 metres

2x50m Freestyle, Medium effort, 1.30m (Holding <1m)

4x25m Max Freestyle Sprint, 30 seconds rest

Cool Down 100 metres

100m : Easy Pace, (any Stroke)

TOTAL 600m

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.