My friend and I are looking to do a workout to kick our butts. We're both sprinters (back & free) and used to swim in college in the late 90's. We need the workout to be sprint-oriented to build up a ton of lactic acid. I don't want to do anything longer than 75 yards during the main set. Who has some main sets they'd like to share? Our workouts usually total 3000-4000 yds, but may be less in order to get a good sprint workout in. Thanks, Scott.
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Former Member
This is a good workout. All rest periods during and between sets should be as needed for your particular level of fitness.
Warm-up:
2 x 300 (free/any stroke)
Preset:
2x200 (K/S/D/S by 50, last 50 backstroke , with fins); Then
4 x 100 (25 pace, 25 fast, 25, recovery, 25 fast with pullbouy & paddles)
Main Set:
4x: 1 x 100 fast, rest as needed, then 1 x 75 recovery, rest 10, then 50 fast, rest 15, then 75 recovery. (can alter to 100 fast, 75 recovery, 75 fast, 50 recovery)
Post Set:
8 x 25 sprint (freestyle or any stroke)
Cool down:
2 x 100 (any stroke)
Total: 3000 meters
This is a good workout. All rest periods during and between sets should be as needed for your particular level of fitness.
Warm-up:
2 x 300 (free/any stroke)
Preset:
2x200 (K/S/D/S by 50, last 50 backstroke , with fins); Then
4 x 100 (25 pace, 25 fast, 25, recovery, 25 fast with pullbouy & paddles)
Main Set:
4x: 1 x 100 fast, rest as needed, then 1 x 75 recovery, rest 10, then 50 fast, rest 15, then 75 recovery. (can alter to 100 fast, 75 recovery, 75 fast, 50 recovery)
Post Set:
8 x 25 sprint (freestyle or any stroke)
Cool down:
2 x 100 (any stroke)
Total: 3000 meters
