For sprint emphasis day, I wanted to do something a little different. Although descending interval times is not that different from other swim workouts I’ve created, maintaining the same speed throughout each interval is. And it’s really hard to turn around from that fastest interval (where you should have no more than 5 seconds rest and have swum hard) and jump right in to the next “round” and push it hard. Of course, you don’t have to do that, but it does take the workout to another level (of pain. LOL) You could potentially get the yardage up to 3000 even if you drop the 25 interval in the main set to :30. I had another :20 left on the clock after my warm down. Of course, at that point, it was too late to change the intervals, and, really, I wasn’t just focused on yardage, but quality, too.

If you are just finding these workouts for the first time, I want to encourage you to adjust these interval times (as well as the sets) to fit your fitness level. If you are faster, make the intervals faster. If you are slower, make them slower. If you only have 45 minutes, cut out R2 of the main set. Alter the warmup to fit what you need. If one set appeals to you more than another, do the set you like. I swim because it’s keeps me sane, prevents homicide (I jokingly say, “If I didn’t swim, someone would die and it wouldn’t be me.), and I love it. So, have fun. That’s what this is all about, right?

50-minute swim workout, sprint emphasis

500 warmup (~7:20 min)

Warmup set 2x (600 yds, 10:40 min)
4 x 50 on :50
4 x 25 on :30

Main set 2x (1600 yds, 26:05 min)
Maintain a pace, a fast one, so that you are swimming the same speed in the easiest interval as you are with the hardest in this first round.
R1: (1000 yds, 16:30 min)
4 x 100 on 1:40/1:35/1:30/1:25
4 x 75 on 1:20/1:15/1:10/1:05
4 x 50 on :55/:50/:45/:40
4 x 25 on :35<—sprint

easy 50 on 1:15

R2: (500 yds, 6:35 min)
drop the two easiest intervals of each distance and repeat R1 intervals.
(e.g., 2 x 100 on 1:30/1:25, etc.)

easy 50 on 1:15

Bonus set (100, 2:20 min)
4 x 25 sprint on :35<—stroke other than freestyle

150 warm down

Total yards: 2950

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