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5/9/23 Workout of the Day

Updated: May 30, 2023

Sprint Workout, written by:

Noah Yanchulis, Associate Head Coach, Oklahoma Christian University (OC)


Warm up: 200 ez, 200 kick

Scull set: 4x50 on 1:00 25 scull / 25 swim d-4

8x25 on :40 Free w underwater recovery d-4

Kick set: 3x (100 on 1:30, 6 kick switch drill (1, 3, 5, 7 strokes)

(100 on 2:00, 50 drill + :20 rest + 50 fast, all w big kick!)

Start set: 16 x 50's on 1:00, 25 fast from dive / 25 ez

#1 - 2 fast cycles or 4 strokes for free

#2 - 3 fast cycles or 6 strokes free fast

#3 - 4 fast cycles or 8 strokes fast

#4 - 5 fast cycles or 10 strokes fast

(repeat this 4x and change strokes as needed)

Pace set: 16 x 25's on :30, 3f-1ez + 100 ez

12 x 25's on :30, 2f-1ez + 100 ez

8 x 25's on :30, 1f, 1ez + 100 ez

4 x 25's on :30, All fast! + 100 ez

Warm down: 200 kick, 200 swim


Total: 3800 yards / 90 min.






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