This workout is really geared for sprint freestyle swimmers; the fleet sprinter swimmers of the group that focus on the 50 and 100 swims. You’ll find a lot of rest throughout, but the goal is to hit the Max VO2 system as well as get a little bit of Lactate Tolerance involved as well. Enjoy!
Warm Up
4 x 100 @ :10 rest
25 push ups
4 x 25 Long with perfect technique @ :10 rest
Kick Set
4 x 50 FAST kick @ 1:15
1 x 50 FAST swim @ 1:10 maintain kick throughout
4 x 50 FAST kick @ 1:15
1 x 100 FAST swim @ 2:00 maintain kick
4 x 50 FAST kick @ 1:15
1 x 150 FAST swim @ 2:30 maintain kick
Set 1
*2 rounds
50 @ :55
50 @ :45
*2 rounds
50 @ :50
50 @ :40
*1 round
50 @ :45
50 @ :35
50 Active Recovery
75 FAST with 25 Active Recovery
Set 2
6 x 75 @ 2:30
6 x 50 @ 2:00
6 x 25 @ 1:00
10 x 25 UW fly kick sprint, 25 FAST swim @ 1:15
Recovery
250 Long
