SWIM WORKOUT • SPEED & POWER
Sprint Mode: ON
3,000m
Pool workout - the workout below is freestyle, but there are drill options for all strokes at the bottom, so you can do the workout as any stroke.01 / Warm-up 600m
300m easy swim
4 × 50m as 25m scull / 25m swim
4 × 25m build to fast
02 / Drill set — Speed skills 400m
4 × 50m — 6-kick switch drill (25m drill / 25m swim)
4 × 50m — Head-up freestyle (25m drill / 25m swim)
15–20 seconds rest. Focus on body position, a strong catch and controlled rotation.
03 / Main set — Sprint ladder 1,200m
3 rounds of:
4 × 25m MAX SPEED — 30–45 sec rest
2 × 50m as 25m sprint / 25m easy — 20 sec rest
1 × 100m strong, controlled freestyle — 20 sec rest
1 × 100m easy recovery
Make the 25s genuinely fast. The 100m should be strong but technically controlled, not an all-out effort.04 / Kick power 400m
8 × 50m as:
25m fast kick / 25m easy kick
Alternate rounds with and without a kickboard if you like. Keep the fast efforts powerful, not frantic.05 / Swim down 400m
200m easy freestyle
200m easy choice
TOTAL DISTANCE 3000m
How to do the Drills
6-kick switch
Kick on your side with your lower arm extended and your head aligned with your body. After six kicks, take one freestyle stroke and rotate to the other side.
Why it helps: Encourages body alignment, controlled rotation and a stable position in the water — useful foundations for efficient sprinting.
Head-up freestyle
Swim freestyle with your eyes looking forward and your head just above the surface. Keep your kick active and maintain a quick, purposeful catch.
Why it helps: A short head-up effort challenges your catch, stroke rate and ability to maintain propulsion. It's demanding, so keep the repetitions short and return to normal head position for the second 25m.
You could adapt this set to be other strokes - you would just need to swap the drills - some suggestions per stroke are below:
Backstroke
1. 6-Kick Switch
Kick on your back with one arm extended overhead and the other resting by your side. After six kicks, take one backstroke arm stroke to switch sides. Keep your head still and hips high throughout.
Why it helps: Develops body rotation, balance and alignment, helping you maintain an efficient position at higher stroke rates.
2. Single-Arm Backstroke
Swim backstroke using one arm while keeping the other by your side. Focus on rotating through your shoulders and hips, maintaining a steady kick and completing a strong underwater pull. Switch arms after 25m.
Why it helps: Encourages controlled rotation, a more effective catch and better coordination between the kick and arm pull.
Breaststroke
1. Two Kicks, One Pull
Perform two breaststroke kicks in a streamlined position for every one arm pull. Allow yourself to glide forward between movements, keeping your body long and balanced.
Why it helps: Improves kick efficiency, streamlining and body position, encouraging swimmers to generate more propulsion from each kick.
2. Breaststroke Pull with Flutter Kick
Swim using a normal breaststroke arm action while maintaining a continuous, gentle flutter kick. Focus on a quick outward catch, powerful inward sweep and fast recovery into streamline.
Why it helps: Isolates the arm action and encourages a quicker, more effective catch without relying on the breaststroke kick for propulsion.
Butterfly
1. Body Dolphin
Keep your arms extended in front of you and perform a continuous dolphin kick, initiating the movement from your chest and core rather than bending excessively at the knees. You can practise this on your front or underwater where appropriate.
Why it helps: Develops the rhythm, body undulation and core control needed for efficient butterfly swimming.
2. 3 Kicks, 1 Pull Butterfly
With both arms extended in front, perform three controlled dolphin kicks followed by one complete butterfly arm stroke. Return to a streamlined position and repeat, keeping the movement fluid and connected.
Why it helps: Encourages good body position, controlled undulation and an effective catch while reducing fatigue, allowing swimmers to focus on technique before the sprint set.