One of my favorite ways to work on sprints is to do sets that allow you to go as fast as you can, no holding back. Once you hit the wall, you can immediately enjoy going easy for the next 50 or 100. Instead of just resting on the wall you can recover while still being active!!
Warm Up
400 Swim / 200 Kick / 200 Pull
= 800 yds
Drill set
4 x 75 – 15 second rest
Kick/ Drill/ Swim
4 x 25 Swim Fast – 15 seconds rest
=400 yds
Main Set
4 x 100 Fast / Easy by 100 – Active recovery on the easy 100 – 20 seconds rest after the easy 100 only
4 x 50 D 1-4 – 10 seconds rest
200 Free
4 x 100 Fast / Easy by 100 – Active recovery on the easy 100 – 20 seconds rest after the easy 100 only
8 x 25 Fast / Easy Kick by 25 – 10 seconds rest
200 Free
= 1600 yds
Warm Down
100 Warm down
Total Yards = 2,900 yds
