Swim workouts

Intermediate sprint swim workout

A sprint swim is a hard session: short, fast repeats with long rests between them, set among easy swimming and technique work. This one is for intermediate swimmers, who already train regularly. Times are based on 1:45 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

Distance2,200 m
Duration49′
Pool · 25 m

Warm Up

(7′) 400 m
1
2 × (100 + 2×50)3:40send-offEN-1
100 m – 1:5450 m – 0:5750 m – 0:57

Main

(12′) 300 m
2
4 × 20 + 3 × 25SP-3
4 × 20 m – 0:153 × 25 m – 0:19
3
1 × 200Recovery
4
2 × 500:424:30send-offSP-2
5
1 × 200Recovery

Main

(7′) 300 m
6
3 × 751:132:35send-offSP-1
7
1 × 100Recovery

Main

(11′) 600 m
8
2 × (150 + 100 + 50)5:30send-offEN-1
150 m – 2:57100 m – 1:5850 m – 0:59

Cool Down

(2′) 100 m
9
1 × 1002:05Recovery

Intermediate · Sprint · 45 min · 25 m

  • Recovery
  • EN-1
  • SP-1
  • SP-2
  • SP-3
  1. 1
    Warm Up 400 m2 × (100 + 2×50) · 3:40 send-off
  2. 2
    Main 175 m4 × 20 + 3 × 25+ 20 m easy
  3. 3
    Recovery Bridge 200 m1 × 200
  4. 4
    Main 125 m2 × 50 · 4:30 send-off+ 25 m easy
  5. 5
    Recovery Bridge 200 m1 × 200
  6. 6
    Main 300 m3 × 75 · 2:35 send-off+ 75 m easy
  7. 7
    Recovery Bridge 100 m1 × 100
  8. 8
    Main 600 m2 × (150 + 100 + 50) · 5:30 send-off
  9. 9
    Cool Down 100 m1 × 100

Same level, other goals

Same goal, other levels