Sprint Swim Workout: Warm-Up: 200 yards freestyle swim (easy pace) 4 x 50 yards kick with a kickboard (hard effort, 15 seconds rest in...

Warm up: 8 x 100 ‘s 1:50 75 free / 25 kick on back (fins optionals) 75 free / 25 back 75 free / 25 br 75 free / 25 fly 8 x 75’s...