Swim Workouts - Intermediate - Sprint Series - Session 2

Sprint Series Session 2 – 1km

Workout: 2nd intermediate 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 100m

4x25m Closed fist freestyle (Focus on forearm pull through water)

Main Set 600 metres

3x100m Freestyle, Medium effort, 2m (Holding <1.45s)

4x50m Freestyle, Mini-Max 1.30m (Holding <1m) (80% effort freestyle with minimum strokes)

4x25m Max Freestyle Sprint, 45s

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.