Sprint workout (1200m)

This workout can be done with whatever stroke you are currently working on.

Note: An interval (ex 4x50m) means you swim 50 meters take a 15 sec rest and then repeat 3 more times for a total of 4. Goals should be to maintain a constant speed throughout all of the repeats in each interval.

Warm up 

100meter (m) swim easy

100m kick 

100m drills (pick two of your favourite drills) 

Main set 

4x50m build with 10 sec rest (start slow finish fast) 

6x50m sprint with 20 sec rest 

4x50m fade with 10 sec rest (start fast finish slow) 

Warm down 

200m swim easy 

Total 1200meters