Swim Workouts - Beginner - Sprint Series - Session 3

by Salty Johnson June 26, 2024

Sprint Series Session 3 – 600m

Workout: Great workout for both technique and speed

Warm up 100 metres

100m: Any Stroke, Easy

Drill 100m

4x25m Freestyle Catchup (15-30 sec rest)

Main Set 300 metres

4x50m Freestyle, Mini-Max 1m (Holding <40s) (75% effort freestyle with minimum strokes)

4x25m Max Freestyle Sprint, 45s

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.

Sprint Series Session 2 – 500m

Workout: 2nd beginner 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.