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:

• 500 warm-up, building from easy to steady
• 6×50 drill choice/swim by 25, rest :10
• 4×50 build to hard by the last 50, rest :10

Main Set (1200 meters):

• 200 hard, rest :15
• 4×100 at goal race pace, rest :10
• 2×50 hard, rest :15
• 4×100 at goal race pace, rest :10
• 4×25 very hard, rest :15

Cool Down:

• 300 easy choice cool down