I think it is time to get in some sprinting. My specialty was sprinting in college and 50’s alternating fast and easy are my favorite! They really help you practice feeling various speeds. Swimming isn’t fun if you just stay at one steady pace. Get out there and go!!
Warm Up
400 Swim / 200 Kick / 200 Pull
= 800 yds
Drill Set
8 x 25 Variable Sprint all Freestyle
10 Seconds Rest
4 x 100 Kick /Drill / Kick / Swim by 25
15 Seconds Rest
=600 yds
Main Set
12 x 50 Fins, O = Fast, E = Easy
3 x 100 Build Up
8 x 50 Kick, Fins O = Fast, E = Easy
2 x 100 Fast for time / Easy by 100
4 x 50 No Fins, O = Fast, E = Easy
15 seconds rest between each (go right into the easy portions after going fast)
= 1700 yds
Warm Down
100 Easy
