Coach Griff’s Sets to Train for 100 Speed

Work these sets into your training sessions in order to spend some quality time going fast. They aren’t exclusively for freestyle either! And don’t forget that sprinting requires adequate rest.

Set #1 – not really a sprint set, but it sets a mark for in-practice speed
4 x 100 on +30, descend

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Set #2 – can do multiple rounds
4 x 50 on +30, descend to fast
50 easy

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Set #3
2 rounds of:
4 x 25 sprint, rest 10 seconds at each wall
100 easy

this set could be repeated a month later with only 5 seconds at each wall

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Set #4
4 x 50
for each, go fast for the first 25, the turn, and the following breakout – then finish easy

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Set #5
8 x mid-pool 25
start at the middle of the pool, build into a fast turn, underwater dolphins, and breakout

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Set #6 – good one to put at the end of your workouts
4 x 25 fast

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Go fast!!