You did not know I was a coach?

This is my freestyle sprint workout for masters swimmers. Do this workout once a week and see your 25 and 75 times drop.

Short sprint training

Adult/Masters - Sprint Freestyle

Author: TIM FASANO

11/28/2015

Yards	Rounds	Sets
400	1 X {	1 X 400 Warm-Up (Mixed) SKPS 14:50 /60%
300	1 X {	4 X 50 Swim (Freestyle) Build Up 1:30 /80% 1 X 100 Swim (Freestyle) EZ 3:25 /60%
150	1 X {	6 X 25 Sprint (Freestyle) 60 seconds between reps 0:40 /100%
100	1 X {	2 X 50 Drill (Freestyle) Golf with fins 1:45 /80%
600	1 X {	8 X 75 Swim (Freestyle) Form and trunk rotation 2:10 /80%
100	1 X {	1 X 100 Warm-Down (Choice) I like backstroke 3:45 /60%
Total Yards: 1650
Time to Complete: ~63 minutes (2 minutes rest between circuits)

* All time intervals are estimates. If they seem unreasonable please adjust the intervals to your individual skill level based on the percentage of your maximum effort the set recommends.

this workout is on the website www.swimworkouts.net