So, there isn’t really sprinting with a pull buoy for me (kind of like fly), but I try. However, you can make this a sprint workout if you are able to do it the way it was intended. Alas, I wasn’t, but I tried. LOL

Adjust as needed.

55-minute swim workout, Friday sprint-ish day

500 warmup (~7:20 min)

Warmup set 2x (600 yds, 11:20 min)
100 on 1:40
8 x 25 on :30 — descend 1-4

Main set 3x (1950 yds, 31:30 min)
6 x 50 on :50 — these should be easy fast. Try to maintain same speed throughout.
3 x 100 on 1:30 — try to keep the same speed as the 50s in these 100s.
50 easy on 1:00

150 warm down

Total yards: 3200