Sprint like you’re in the Olympics

BEGINNER WORKOUT:

200 easy free (warm-up)

200 free kick

200 free pull

12×25 free (go as far as you can with your underwater travel and then swim free) on the :50

4×50 free (25 free drill/25 free) on the 1:00

4×25 free sprint, RI :30

4×25 free sprint, RI :30

4×25 free sprint, RI :30

4×25 free sprint, RI :30

4×50 free easy on the 1:00

4×25 free sprint kick, RI :20

200 easy choice (cool down)

= 2000

INTERMEDIATE WORKOUT:

200 easy free (warm-up)

200 free kick

200 free pull

16×25 free (go as far as you can with your underwater travel and then swim free) on the :40

4×50 free (25 free drill/25 free) on the 1:00

6×25 free sprint, RI :30

6×25 free sprint, RI :30

6×25 free sprint, RI :30

6×25 free sprint, RI :30

4×50 free easy on the 1:00

6×25 free sprint kick, RI :20

200 easy choice (cool down)

= 2350

ADVANCED WORKOUT:

200 easy free (warm-up)

200 free kick

200 free pull

20×25 free (go as far as you can with your underwater travel and then swim free) on the :30

4×50 free (25 free drill/25 free) on the 1:00

8×25 free sprint, RI :30

8×25 free sprint, RI :30

8×25 free sprint, RI :30

8×25 free sprint, RI :30

4×50 free easy on the 1:00

8×25 free sprint kick, RI :20

200 easy choice (cool down)

= 2700

 

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Take a BACK road

BEGINNER WORKOUT:

200 easy (warm-up)

6×50 back kick with fins, RI :30

5×100 back with fins on the 2:15

4×50 back sprint, RI :30

4×50 back sprint, RI :30

2×50 back sprint, RI :25

2×50 back sprint, RI :25

200 easy swim (cool down)

= 1800

INTERMEDIATE WORKOUT:

400 easy (warm-up)

8×50 back kick with fins, RI :20

5×100 back with fins on the 1:50

6×50 back sprint, RI :30

6×50 back sprint, RI :30

4×50 back sprint, RI :25

4×50 back sprint, RI :25

200 easy swim (cool down)

= 2500

ADVANCED WORKOUT:

600 easy (warm-up)

10×50 back kick with fins, RI :15

5×100 back with fins on the 1:40

8×50 back sprint, RI :30

8×50 back sprint, RI :30

6×50 back sprint, RI :25

6×50 back sprint, RI :25

200 easy swim (cool down)

= 3200