Swimming Workouts: Sprint – E ~ 700yds Form based swim

Sprint Distance Swim Practices

Swim Workout: Sprint-E (700 –  800 yds)

Warmup  (200)
4 x 50
4 x 50


Warmup 1:  Swim 4 x 50 with 5 breaths rest. Try to swim each one slightly slower/easier than the last by slowing down your stroke tempo.   Can you purposefully reduce the number of strokes you take in each length?Warmup 2:  Gradually increase the tempo of your stroke so increase the speed every so slightly with each 50.  Can you keep the long relaxed stroke you ended the first warmup with?
Main set  (500)
If any of these “lines” of the swim practice feel strained, difficult or lack the smoothness of the warmup, then repeat the PREVIOUS line rathr than continuing on.  This is a form focused swim.
4 x 25 Keep your long smooth stroke and try to make each length the same speed. Rest 5 breaths between each.
3 x 50 OK to let your stroke count go up 1 or 2 on this round.  As before, make each 50 the same pace as the previous one. Rest 5-10 breaths.
2 x 75 Stroke count should be stabilized for this, that is, it should not go any higher than it was for the 50s previously.  Rest 10 breaths between each
1 x 100 Continous 100, keep your stroke count within 1-2 of your starting count from the 25s.
Cooldown (100)
2-4 x 25 Swim 4 easy 25s, alternating different strokes, either breaststroke then backstroke or freestyle.