Workout

Sprint Speed 1200

Short, fast repeats to sharpen speed and turnover with full recoveries.

1200 yards30 minAdvancedSpeedfreestyle, butterfly

Updated about 1 month ago

Workout at a glance

Quick snapshot of the session so you can decide if it fits today.

Distance

1200 yards

Time

30 min

Pool

25 yards

Effort

Easy

Short, fast repeats to sharpen speed and turnover with full recoveries.

Set 1

Warm-up

Total 300 yards

1 x 300 yards · Rest 30s

Mix strokes, 4x25 build

Set 2

Main set

Total 400 yards

8 x 50 yards · Rest 40s

Fast 50s at sprint effort

Set 3

Main set

Total 200 yards

8 x 25 yards · Rest 30s

All-out 25s, full recovery

Set 4

Main set

Total 200 yards

4 x 50 yards · Rest 45s

Hold best average pace

Set 5

Cooldown

Total 100 yards

1 x 100 yards

Easy choice

Join the Pocket Swimmer mailing list for new weekly workouts and early access to the mobile app.