Swim TrainingTraining

Technique Based Sprints – Swim Workout

The following swim workout is brought to you by the support of…

Technique Based Sprints - Swim Workout brought to you by The Right Stuff

Sprint at the start. Sprint around a buoy.  Sprint past a competitor. There are many times in the swim portion of an off-road triathlon that you will have to sprint. As anyone who has ever tried to sprint in the water knows – effort isn’t everything. Technique, stroke rate, power and fitness all come together to make you a fast sprinter.

This swim workout is designed to help you:

  • Build proper technique at a relaxed pace.
  • Take that proper technique and hold it while increasing your stroke rate.
  • Once you have a quick stroke rate with proper technique, you will apply power to go faster.
  • And finally develop the fitness to hold that sprint for the appropriate amount of time.

Technique Based Sprints - Swim Workout brought to you by The Right Stuff

Warm Up

  • 300 easy swim (mix up the strokes)
  • 4 x 50 – [kick on the odds, swim on the evens]
  • 2 x 100 – build the 2nd 50
  • 100 easy swim

Main Set

2x 3 x 50 drill Single arm, fist, catch up Rest :10
200 moderate pace With the technique from the drills, swim with your perfect stroke Rest :10
4 x 100 Building stroke rate Increase the speed of your stroke throughout each 100, while maintaining the stroke technique you developed in the previous set. Don’t worry about adding power here (going hard). Rest :15
8 x 50 Sprints This is where you add power to that perfect, quick stroke that you created in the last set. Really push through the back end of the stroke. Power is in the back end of the stroke, not in the front. Rest :15
2 x 100 Reset the stroke Ease back to a moderate/easy pace to refocus and reset back to your perfect stroke. Think of these as active recovery to find proper stroke. Rest :10
12 x 25 Sprint Go as fast as you can with your perfect stroke. Your speed comes from adding power to a quick stroke. Don’t just ‘go hard’ if it means bad technique. Rest: 20

Cool Down

  • 200 easy swim (any stroke)
  • Don’t forget to recovery right with proper nutrition and hydration

Training articles like this are made possible with the support of companies like The Right Stuff – Serious Hydration for Serious Athletes. The Right Stuff is a NASA-developed electrolyte, liquid concentrate, drink additive for those who work and compete hard and sweat a lot.


Technique Based Sprints - Swim Workout brought to you by The Right Stuff




Will Kelsay

Will Kelsay is one of the top cross triathletes in the world with a 10 year career spanning 5 continents competing in more than 18 countries. He has 20 career wins and more than 70 top 5 finishes. Anyone who has met him knows his passion for the sport is only overshadowed by his huge smile & his appetite for fun.

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