Pool / Session / Advanced

Sprint session: 25s and 50s

Short, fast repeats with long rest. Speed comes from swimming fast with good technique, not from being tired.

Duration

≈ 40 min, ≈ 1,300 m

The session

1. Warm up: 300 m easy, 4 × 50 m build (easy to fast in each 50), 20 s rest.
2. 8 × 25 m all-out from a push-off, 60 s rest.
3. 200 m easy.
4. 4 × 50 m fast, 90 s rest.
5. Cool down: 200 m easy.

Tips

• Stop the set when your times drop off by more than a second.
• Hold the underwater kick to 5–10 m on every rep.

Good for

• Freestyle (front crawl)
• Butterfly

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