Sprints Workout(Intermediate) -“Boost your power”

Sprinters need to endure the monotony of swimming limitless laps on a day-to-day basis. The compromise is, as a sprinter, you have to be extra called into the “uninteresting” information that comprises improving your race. These consist of but are not restricted to, pace, stroke cycles, a variety of dolphin starts the begin and turns, and also the timing of the breakouts. One of the attractive features of swimming is that, for the most part, you CONSISTENTLY understand what to expect on race day. It’s not unforeseeable like team sports, which indicates you need to understand exactly what to plan for and what works very well for you.
If you’re merely getting involved in the “sprints swim” of things, start with this novice’s swim, after that take your chance at the workout below.

To things fresh, it provides a bit of every little thing – consisting of all four swimming strokes (front crawl, backstroke, butterfly, breaststroke). The sprint workouts are among one of the most difficult of the intermediate swim workouts. The swimming drills are developed to aid you in developing breath control as well as recovery time

This workout improves the previous workouts with the purpose of getting you to hold your boosted speed for longer time periods. The workout can be utilized to assist you enhance freestyle swimming speed for sprint and also Olympic-distance triathlons.


Warm-up: 300 meter

100-meter freestyle with easy stroke

100-meter pull – freestyle(you may prefer hand paddle or hold a pull buoy with your legs)

100-meter kick- freestyle

Main Set

4 x 50meter with medium pace

2 x 50meter Fast swimming- 100m

1 x 50 Easy stroke- 50m

3 x 50 Fast swimming-150m

1 x 50Swimmingimming-50m

4 x 50 Fast swimming-200m

All swim intervals are the same for the whole main set. Your swim interval is your finest 50 time, plus 20 to 30secs. If the fastest you currently swim a 50 in is 34secs, your swim interval can be one minute. You will leave each time the clock checks off a minute. If your finest 50 time is one minute, make your swim interval 1:10 1:15.


20% of your total workout.

You can use alternates each length of the swimming pool with another

As you swim with the set, your real rest interval time duration will differ depending on how fast you swim. Regardless of exactly how fast or slow you swim, press off the wall surface at the designated swim interval. As you get faster and also obtain more health and fitness, you can minimize your time interval.


About the author

Sanuj Srivastava

Hello everyone ! myself Sanuj Srivastava, I'm a National swimmer and Computer Olympiad winner. I'm working on writing articles for competitive swimming. If you have some problem in swimming that needs some creative injection then that’s where I come in!
My aim is to bring across your message and identity in the most creative way.

Add Comment

Click here to post a comment

Your email address will not be published. Required fields are marked *

This site uses Akismet to reduce spam. Learn how your comment data is processed.