Sprint Turns and Breakouts, 12 x 50 m
Twelve 50s that build into a fast turn and sprint out of it, plus four sprint starts, to sharpen the parts of a race near the wall.
- Duration
- 50 minestimated
- Distance
- 1,900 m
- Effort
- 51
- 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 Catch-up drill, freestyle | 50 m | 75-85% CSS pace |
| 2.2 | Rest | 15 s | |
| 3 | Warm-upEndurance Kick on your back, arms in streamline | 200 m | 62-74% CSS pace |
| 12 ×Repeat these steps | |||
| 4.1 | IntervalTempo Build into the wall, fast flip turn | 25 m | 92-96% CSS pace |
| 4.2 | IntervalSprint Sprint out, 3 dolphin kicks, no breath | 25 m | 115-128% CSS pace |
| 4.3 | Rest | 40 s | |
| 5 | RecoveryRecovery Easy freestyle | 200 m | 75-85% CSS pace |
| 4 ×Repeat these steps | |||
| 6.1 | IntervalSprint Dive or push start, fast breakout | 25 m | 122-135% CSS pace |
| 6.2 | Rest | 1 min | |
| 7 | Cool-downRecovery Easy, mix strokes | 200 m | 75-85% CSS pace |
About this workout
Turns and starts are where sprinters gain or lose a lot of time. In this 1900 m session you swim twelve 50s that each build into the wall, turn fast and sprint the second length with a strong breakout, followed by 40 seconds of rest. After an easy 200, four 25s from a dive or a push start with a full minute of rest finish the speed work.
Swim the first length at a good pace and do not slow down for the turn, sprinters often drift into the wall. Keep the last stroke long, tuck tight, plant the feet and push off on your side. Hold a streamline, add three fast dolphin kicks and take the first stroke before you surface. Try not to breathe on the first stroke out of the turn.
For intermediate swimmers who can flip turn. Only dive where the pool allows it and the water is deep enough, otherwise start from a push.
Tips
- Pick a mark on the bottom of the pool where you take your last breath before each turn.
- Keep your chin tucked during the flip to make it faster.
- Film a few turns with a phone if a coach is not on deck.
Good forPoolMasters swimming
Season phaseBuildPeak