Sprinting!

The workout I created today was a sprint workout.  We do a lot of sets aimed at long distance swimming.  And it is important to remember to sprint.  Sprinting means going all out for a short distance.  It also means that when you are done with that short distance, you should need to recover.  The best recovery is dynamic recovery in which you are moving.  So when you have an "easy 100" after a fast one, the easy one should be recovery and your rest.

Here is the workout:

Warm Up:
200 swim
200 kick
200 drill

16x25 @:30
Sprint starting at
1-the far flags
2-the half
3-the near flags
4-the whole thing

5x50 kick @1:10 (:55 if you use fins)
1-all sprint
2-3/4 sprint/last 1/4 easy
3-1/2 sprint/1/2 easy
4-1/4 sprint/3/4 easy
5-all easy

Main Set 2 times:
2x50 drill @:50
2x100 negative split @1:50 
1x200 build (start at 85% end at 100%)

Cool Down

2,250 yards total (plus cool down)