Professional Swim Workouts by Professional Swim Coaches
Cooper City Cyclones – Favorite Sprint Workout

Cooper City Cyclones – Favorite Sprint Workout

This is one of our Senior Groups favorite lactate tolerance / sprint workouts. The intervals in this workout are stretched a little to allow a sort of “Active Recovery” and to push to muscle fatigue by swimming the main set as a sprint set followed by a short drill set while (hopefully) the muscles are fatigued to near lactate peak.

Warm-up:
1 x 500 on 6:30 Swim-kick-pull X 50
4 x 125 on 2:00 Free
Odd: Fingertip Drag — Even: 50 R arm – 50 L arm – 25 Swim

Pre-Set:
1x
4 x 100 on 1:25 Free Fast
6 x 50 on :50 Free breathe 3-5-7-9 X 50 Fast
8 x 25 on :30 Free – All Out
1 x 100 on 2:00 Easy

Main Set:
1x
8 x 50 on 1:00 Fly
4 x 100 on 1:30 free
8 x 50 on 1:00 Back
4 x 100 on 1:25 free
8 x 50 on 1:00 Breast
4 x 100 on 1:20 free
8 x 50 on 1:00 free

Post:
8 x 50 on 1:00
Odd: Drill / Swim — Even: Swim / Kick
4 x 50 on 1:00 Under / Over X 25

Cool Down:
1 x 400 on 6:00 No Walls

WORKOUT TOTAL: 5800

This free workout was provided by Cooper City Cyclones Senior Coach Ronnie Fusco.


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About Ronald Fusco

Senior Coach at Cooper City Cyclones (ASCA Level 3)

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