Body Glove Extra 25% Off
Shop New Arrivals
Women's
Men's
Kids'
Gear
Facility
Shop By Activity
Shop Sale
Shop By Brand

Sprint/ Mid-distance workout



  • 2x on 30 seconds rest
    100 fly drill
    50 fly build
    50 as 25 fly/25 back
    100 back drill
    50 back build
    50 as 25 back/25 breast
    100 breast drill
    50 breast build
    50 as 25 breast/25 free
    100 free drill
    50 free build
    50 free sprint

    4x (done at maximum speed)
    100 free on 1:30
    200 free on 3:00
    300 free on 4:30
    2 minutes rest

    Warm down: on 30 seconds rest
    600 Main Stroke kick
    200 easy free
    400 Main stroke kick
    200 free easy
    200 MS kick
    200 free easy
    100 fast kick

    This set is a great set to do mid-season, especially if you swim the 100/200 freestyle. It averages to about 2 hours to complete, but will leave you feeling satisfied with how much swimming you did.



  • This looks awesome, thanks so much for sharing.

    I can't wait to try this workout.


Log in to reply