Sprint-Specific Swim Workout

The main set of this workout includes 1200 meters of hard intensity (sprint triathlon effort), as well as some pace changes through the main set which is a good simulation for the sprint triathlon swim which can require pace changes to get position at the start, and for getting around buoys or other swimmers.

Warm-up:

500m warm-up, building from easy to steady

6×50m drill choice/swim by 25, rest :10

4×50mm build to hard by the last 50, rest :20

Main Set (1200 meters):

200m hard, rest :15

4×100m at goal race pace, rest :20

2×50m hard, rest :25

4×100m at goal race pace, rest :20

4×25m very hard, rest :15

Cool Down:

300m easy choice cool down