Sprint speed with full recovery

Setup

1. Only after a full warm-up that includes a few build-up 25s finishing fast.
2. Spread out: one or two swimmers per lane, so nobody is held up or swims in wash.
3. Coach on deck with a stopwatch to time each sprint, or swimmers read the pace clock.

How it runs

1. Sprint 25 m flat out from a push-off (or an in-water start) to a hard touch.
2. Swim 50–75 m very easy, then rest at the wall so each sprint starts roughly every 2–3 minutes.
3. Start the next sprint only when breathing is back to normal and the arms feel fresh; if not, wait longer.
4. 6–8 sprints. Stop the set as soon as times slow clearly or the stroke breaks down: speed work ends when the speed fades.
5. Finish with 200 m easy swim-down.

Coaching points

• Speed starts with the kick: kick hard from the push-off and keep it going.
• Stay long and keep catching water; a fast, sloppy stroke trains a sloppy stroke.
• Use the race breathing pattern; never hold the breath for the whole length.
• Relax the face, neck and hands even at top speed.

Common mistakes

• Short rest that turns a speed set into an endurance set.
• Going again before fully recovered.
• Spinning the arms without a catch.