Workout

Sprint Speed Swim Workout (1200 yards)

A 1,200-yard sprint speed swim workout focused on top-end speed and quality rest between repeats.

1200 yards30 minAdvancedSpeedfreestyle, butterfly

Updated 4 months 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

A 1,200-yard sprint speed swim workout focused on top-end speed and quality rest between repeats.

Set 1

Warm-up

Total 300 yards

1 x 300 yards · Rest 30s

Mix strokes and include 4x25 build to prepare turnover.

Set 2

Main set

Total 400 yards

8 x 50 yards · Rest 40s

Fast 50s at sprint effort with full quality rest.

Set 3

Main set

Total 200 yards

8 x 25 yards · Rest 30s

All-out 25s for top-end speed, full recovery.

Set 4

Main set

Total 200 yards

4 x 50 yards · Rest 45s

Hold your best average sprint pace with clean form.

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.