Sprint Swim Workout

Because to go fast, you have to swim fast!

http://www.dynoswim.com/freestyleFrenzy.php?workoutId=913


Warm Up:
4x50 kick on back IM
(50 fly kick)
(50 breast kick)
(50 back kick)
(50 free kick)
all while on back 200
Main Set:
freestyle pull pyramid
steady going up
descending going down
50-50-100-100-200
200-100-100-50-50
Main Set II:
Sprints
50 fast, 50 easy
2x50 fast, 100 easy
3x50 fast; 1x150 easy
4x50 fast; 200 easy
1x100 fast; 100 easy
2x100 fast; 100 easy
you can keep going with this, if you feel good
Total Distance: 2700 m
Short course pool (50 m)