Swim Workouts - Intermediate - Sprint Series - Session 1

by Salty Johnson February 18, 2024

Sprint Series Session 1 – 1km

Workout: First Intermediate 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 300m

4x25m Explosive Streamline off wall, breath hold Freestyle to wall

4x50m Freestyle Catchup

Main Set 400 metres

4x50m Freestyle, Medium effort, 1.15m (Holding <1m)

8x25m Max Freestyle Sprint, 1m

Cool Down 100 metres

100m : Easy Pace, (any Stroke)

TOTAL 1000m

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.