Sprint swimming workouts are designed to improve short distance speed and acceleration while in the pool. The energy needed for a 50- to 100-meter sprint can be developed through a variety of swimming workouts, including short, intense drills and longer, endurance-oriented lap swimming. The lap swimming provides a solid base for a swimmer's overall respiratory and circulatory systems, according to the Alexandria (Va.) Masters Swimming organization. When performing sprint exercises, swimmers should take breaks of 20 to 40 seconds between drills in order to improve overall strength and speed, according to certified personal trainer Mike Geary.
Swim Fin Workout
This swim fin workout is designed to help improve your ability to sprint underwater and to perform a basic sprint. According to Ready Set Go Fitness, this exercise should be performed in a pool 25 yards long. Place two fins on your feet and line up at the end of the pool. On the coach's whistle, dive under the water, keeping knees slightly bent and arms extended in front. Using the fins, swim underwater for 25 yards. Then, break the surface and transition into a 25-yard sprint. Swim at a leisurely pace for 50 yards, then repeat the routine. Perform five more repetitions of the routine, then take a break.
Long Sprint Exercise
This exercise is designed for competitive swimmers looking to develop the ability to sprint for an extended period of time. Line up at the edge of a 25-yard pool with hands above your head and knees slightly bent. On the coach's whistle, dive head first into the pool at a slight angle to minimize splash. Swim at a moderate pace for 75 yards. Transition into a 50-yard sprint at about 80 percent of maximum speed. For the final 25 yards, sprint at maximum speed. Repeat this drill after a rest period of 20 to 40 seconds.
2,400-Yard Workout
This workout combines endurance swimming with sprint segments to provide a comprehensive swimming workout. Start with a 200-yard, one-arm fly warmup. Transition into a freestyle swim for 400 yards. Perform the stroke of your choice for an additional 400 yards. Perform a freestyle kick for 400 yards, then transition into a 75-yard sprint. Perform the 75-yard sprint three more times, then transition into a 200-yard freestyle pull. Perform a 50-yard sprint, then break for 20 seconds. Perform this sprint three more times, then use a 300-yard cool-down period to finish the workout.
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