ROKA Swim Session: Sprint Set
I often find athletes asking me “How do I swim faster?”. Often the answer to that question is by swimming faster. Whether you are a total newbie or a seasoned pro, you can reap substantial benefits from incorporating a sprint workout into your training regularly. Sprint training improves muscle recruitment and can be a ton of fun. The following workout is one that I try to fit into my training on a monthly basis and has been a staple in my training for the Fast Forward Triathlon 400 yard freestyle relay challenge. This is a challenge for Justin, Brian, Charlie and I to break 3:20 in a 400 yard freestyle relay while wearing the ROKA Sim Short. Each of us needs to average a 50.0 for the 100 freestyle, but really I suspect I’ll need to split somewhere around 46.0 to account for Duffy.
300 SKIPS (a 300 of each: swim, kick, IM, pull, swim)
4×100 descend on 15 sec rest
8×50 variable sprint on 10s rest
9x [75 ALL OUT/ 25 easy] on 3-4 min interval (The rest portion of the interval should be 3-4x the work portion)
100 ALL OUT off the blocks after full rest
The reason I capitalized ALL OUT is because the interval should be harder than what you think you can go. The idea is to swim at your goal 100 yard freestyle pace. It’s perfectly acceptable to die a little at the end of each interval, but you should never have anything left over. If you feel that 3x rest is too long then you aren’t going hard or fast enough. This workout is best done with a training partner to make each of the intervals a race and to keep yourself honest. By the end of the set you’ll be feeling pretty demolished, but doing the final 100 off the blocks can be very motivating if you have the means. Remember, you always have more in the tank than you think. While the warmup is fairly long, I think it is appropriate as one must be sufficiently warmed up to swim at one’s maximum. If you are finding yourself short for time substitute the 300 SKIPS with a 200 SKPS.
Happy swimming and feel free to leave questions and comments.