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Basic Sprint Workout

Erik Hochstein

KISS - this is my new swimming journey - a long journey to stay FAST.  KISS - yes old saying for me its Keep It Simple Stupid -- for others I would never say that -- so its Keep It Simple Silly 

Warm up - 15 min - NO TOTAL YARDAGE COUNT !!!

5 min easy swimming - do a little kick ... a little in the opposite of your sprint stroke (means backst) for me ... a little kick ... some gentle stretching. 

10 min 4 drills - do 3 rounds increasing intensity 1) Turnover 5-8 seconds 2) Feel drill; I do 5-10 light sculling and then 4-8 strokes with good feel and power not all out though 3) Something else you need to work on ... for me rotation 4) kick no board 

Rest 3-4 min

Main set - 3 rounds - maybe 4 but you have to be "ready" 

1. 15 off the wall 90-95% speed ...means 100 pace for me

2. 15 ALL OUT - FASTEST YOU CAN SWIM THAT MOMENT -- I think of it this way - You must "need" 2-3 minutes rest after this - if you don't you went too slow 

3. Build the 25 to max pace - if you are new go 90% here ... once you build - go max speed for a 25 -- if you don't need 4-5 min rest - you went too slow...

Warm down ... in the shower - not joking - just get out !

Not enough - what is the last time you went absolute max speed - meaning fully rested all out sprints - total distance of 120-160y ? Build up to it but give it a try - Keep it Simple ... 

  • If possible I'd suggest finding workouts from the USMS archives by Leslie Livingston(I don't know how to find them so if someone could give a link that would be great.) Until she got hurt she was an amazing swimmer doing sprint workouts.

    Here is my basic sprint workout. I am primarily a breaststroker so I only do this type workout 1-2X/wk since i need to do 100 pace days and 200 pace days also. Usually 1. I would not recommend doing more than 3 sprint workouts/wk as you need time to recover from them. I would add, if you are not doing your sprints when you are fresh, you are not sprinting. The old idea of doing sprints at the end of a workout is not training sprinting. Also, due to my knees I can't do more than 4 AFAP full stroke BR nor more than 200 yd full stroke BR total. I have 1 hr in the pool so the workout is 1 hr

    15 minute minimum warmup

    1-4 racing starts from block(I am lucky they have starting blocks and luckier that I was able to get permission from management to use them. Most pools have a no diving policy except for the swim team, but I have found at several pools, If I go to management and explain who I am they will let me practice starts if there is a lane free.)

    4X25 BR AFAP goal time 17sec.(10 yr ago it was 16) The interval is what it takes to repeat goal time usually 90-120 sec

    4X25 BR at 100 pace, goal time 18 interval what is needed to make goal time, usually 40-60 sec.

    4X25 Free AFAP free with snorkel and fins(to minimize strain on shoulders and neck) interval 90 sec

    4X25 free 100 pace, snorkel and fins on 40 sec

    8X25 BR  100 pace with fins on 45 sec

    4X25 eggbeater kick AFAP on 60-90 sec

    4X25 BR pull with snorkel focusing on form and DPS on 60 sec

    Do 4 practice turns one stroke in and practice streamline out at least 20 ft

    If there is any time left 25s dolphin kick.

    I haven't added up the yardage and won't because f I do I may try to increase distance instead if increasing mindfulness. 

    I like this workout and find it fun and challenging, but YMMV

  • in reply to Allen Stark

    Great sprint set -- I am just using myself as an "experiment" -- see what I now believe -- and again no idea how it will turn out but I do believe in it strongly --- so what I believe is that I simply need MUCH more rest for AFAP --- did an experiment just this week -- did all out 8x25s - going every 6 min ... and even on those my last 2 started getting slower. If I want to get truly faster - I feel I have to reach max speed or close to ... and that's simply not possible --- today was the other side of doing this ... pool and outside was cold -- I was 0.5 sec slower than just 2 days ago --- part just tired but still - weird....  10.75 25 Free off the blocks - thats my current "recent" best ... can I get under 10s ??? we shall see 

  • in reply to Erik Hochstein

    I really hope you break 10. That would be great. Keep us updated.