Swim workouts

Competitive sprint swim workout

A sprint swim is a hard session of short, fast repeats with long rests or send-off times, with aerobic swimming and technique work around them. This one is for competitive swimmers, who train for races. Times are based on 1:15 per 100 m, the engine’s default pace for this level. Available here: 45 or 60 minutes in a 25 m pool.

These are real workouts, made in advance by the SwimSensei engine for a fixed set of choices. In the app, the engine builds every workout around the swimmer who will swim it.

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Hard

Distance3,350 m
Duration~50′
Pool · 25 m

Warm Up

(8′) 600 m
1
2 × (150 + 100 + 50)4:10send-offEN-1
150 m – 2:00100 m – 1:2050 m – 0:40

Main

(6′) 350 m
2
5 × 15 + 4 × 20SP-3
5 × 15 m – 0:074 × 20 m – 0:10
3
1 × 200Recovery
4
50 · 75SP-2
50 m – 0:3075 m – 0:45

Technique

200 m
5
4 × 50freeTechnique

Main

(7′) 500 m
6
2 × (100 + 75 + 50 + 25)3:50send-offSP-1
100 m – 1:0775 m – 0:5050 m – 0:3325 m – 0:16

Technique

200 m
7
4 × 50freeTechnique

Main

(16′) 1,200 m
8
4 × (2×50 + 2×100)3:55send-offEN-1
50 m – 0:4150 m – 0:41100 m – 1:23100 m – 1:23

Cool Down

(2′) 100 m
9
2 × 500:4315 srestRecovery

Competitive · Sprint · 45 min · 25 m

  • Recovery
  • EN-1
  • SP-1
  • SP-2
  • SP-3
  • Technique
  1. 1
    Warm Up 600 m2 × (150 + 100 + 50) · 4:10 send-off
  2. 2
    Main 225 m5 × 15 + 4 × 20+ 70 m easy
  3. 3
    Recovery Bridge 200 m1 × 200
  4. 4
    Main 125 m50 · 75
  5. 5
    Technique 200 m4 × 50 · free
  6. 6
    Main 500 m2 × (100 + 75 + 50 + 25) · 3:50 send-off
  7. 7
    Technique 200 m4 × 50 · free
  8. 8
    Main 1,200 m4 × (2×50 + 2×100) · 3:55 send-off
  9. 9
    Cool Down 100 m2 × 50 · 15 s rest

Same level, other goals

Same goal, other levels