a nice sprint set

Here is the sprint set I do once a week to keep me sharp for the 50 fly and 50 free.  

1) swim a 25 from a push to get your time if possible.

2) Swim a 25 sprint with full speed turn and work the underwater and breakout.

3) start from middle of pool, build to full speed turn and sprint the “back-half” of your 50.

Make sure to “warm down” at least a 75-125 between each sprint to be almost fully recovered.  I’ll take 3-4 minutes.  Usually do the first set of 3-5 25s fly and then another set of 3-5 25s: free

Here is the sprint set I do once a week to keep me sharp for the 50 fly and 50 free.  

1) swim a 25 from a push to get your time if possible.

2) Swim a 25 sprint with full speed turn and work the underwater and breakout.

3) start from middle of pool, build to full speed turn and sprint the “back-half” of your 50.

Make sure to “warm down” at least a 75-125 between each sprint to be almost fully recovered.  I’ll take 3-4 minutes.  Usually do the first set of 3-5 25s fly and then another set of 3-5 25s: free