Sprint Distance Swim Practices
Swim Workout: Sprint-E (700 – 800 yds)
| Warmup (200) |
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| 4 x 50 4 x 50
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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) |
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| 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) |
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| 2-4 x 25 | Swim 4 easy 25s, alternating different strokes, either breaststroke then backstroke or freestyle. |
