Sprint 25s, Swim and Kick
Six rounds of a sprint kick 25, a sprint swim 25 and an easy 50, building leg speed and arm speed in the same set.
- Duration
- 48 minestimated
- Distance
- 1,800 m
- Effort
- 46
- Level
- Intermediate
- 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 | 400 m | 85-92% CSS pace |
| 4 ×Repeat these steps | |||
| 2.1 | Warm-upRecovery 25 drill, 25 swim | 50 m | 75-85% CSS pace |
| 2.2 | Rest | 15 s | |
| 4 ×Repeat these steps | |||
| 3.1 | Warm-upTempo Build to fast | 50 m | 92-96% CSS pace |
| 3.2 | Rest | 15 s | |
| 6 ×Repeat these steps | |||
| 4.1 | IntervalSprint Kick sprint, board or streamline | 25 m | 75-90% CSS pace |
| 4.2 | Rest | 30 s | |
| 4.3 | IntervalSprint Swim sprint, all out | 25 m | 122-135% CSS pace |
| 4.4 | Rest | 45 s | |
| 4.5 | RecoveryRecovery Easy freestyle | 50 m | 75-85% CSS pace |
| 4.6 | Rest | 15 s | |
| 5 | RecoveryRecovery Pull buoy, easy | 200 m | 75-85% CSS pace |
| 6 | Cool-downRecovery Easy, mix strokes | 200 m | 75-85% CSS pace |
About this workout
A fast kick is a big part of sprint swimming. This 1800 m session pairs a sprint kick and a sprint swim in each of six rounds. You kick one fast length with a board or in streamline, rest 30 seconds, sprint one length of freestyle, rest 45 seconds and then swim an easy 50. The kick sprint wakes up the legs so they stay switched on for the swim sprint.
On the kick lengths, kick from the hips with straight but relaxed legs and loose ankles. Small, fast kicks move you faster than big, slow ones. On the swim lengths, keep that same kick going while the arms work. The pace target on the kick is only a rough guide, use effort instead.
For intermediate swimmers who want to add leg speed. Fins can be used on the kick lengths at first. Advanced swimmers can add two rounds.
Tips
- On the kick sprints, keep the board flat and your face in the water if you can.
- Point your toes and keep your knees from bending too much.
- Breathe as little as possible on the swim sprints.
Good forPoolMasters swimming
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