8 x 25 m Sprint with Easy 25s
Eight fast 25s, each followed by an easy length back and 45 seconds at the wall, a gentle introduction to sprinting in the pool.
- Duration
- 38 minestimated
- Distance
- 1,500 m
- Effort
- 39
- Level
- Beginner
- Focus zone
- Sprint
Your values
Targets relative to your threshold values. Enter your values to see absolute numbers.
100% is your threshold pace. Higher values are faster, lower values are slower.
| # | Step | Length | Target |
|---|---|---|---|
| 1 | Warm-upEndurance Easy freestyle | 300 m | 85-92% CSS pace |
| 4 ×Repeat these steps | |||
| 2.1 | Warm-upRecovery 25 catch-up drill, 25 swim | 50 m | 75-85% CSS pace |
| 2.2 | Rest | 15 s | |
| 4 ×Repeat these steps | |||
| 3.1 | Warm-upTempo Build, fast last 10 m | 50 m | 92-96% CSS pace |
| 3.2 | Rest | 20 s | |
| 8 ×Repeat these steps | |||
| 4.1 | IntervalSprint Fast and smooth, full effort | 25 m | 112-125% CSS pace |
| 4.2 | RecoveryRecovery Easy back to the start | 25 m | 75-85% CSS pace |
| 4.3 | Rest | 45 s | |
| 5 | RecoveryRecovery Easy freestyle or pull | 200 m | 75-85% CSS pace |
| 6 | Cool-downRecovery Easy, mix strokes | 200 m | 75-85% CSS pace |
About this workout
Sprinting is about speed, not fatigue, so the hard parts are short and the recovery is long. In this 1500 m session you swim eight fast 25s. After each one you turn, swim an easy length back and rest 45 seconds before the next. The warm-up includes drill 50s and four builds that end with a fast finish.
Swim the fast 25s with full effort but stay smooth. A fast arm turnover only helps when the hands still grip the water, so start each sprint with three or four strong strokes and then hold that rhythm to the wall. Breathe as little as you comfortably can. If a sprint feels slower than the one before, take a longer rest.
This is for swimmers who are comfortable with 1500 m sessions and want to add some speed. Progress by swimming ten or twelve sprints, not by cutting the rest.
Tips
- Push off below the surface and stay streamlined until you feel the speed drop.
- Keep your head in line with your spine, lifting it to breathe slows you down.
- Swim the easy length really easy, it is part of the recovery.
Good forPoolGeneral fitness
Season phaseBuildAny time