Pure Speed Pool Session: 12x25m All-Out Sprints

Session Overview

This 45-minute session is built entirely around pure swimming speed. Twelve maximal 25m sprints with full recovery develop your neuromuscular system, improve stroke rate, and raise your overall swim ceiling. It is designed for advanced triathletes who want to get faster, not just fitter — and who understand that speed work requires full recovery between efforts.

What You’ll Need

  • 25m or 50m pool (25m ideal for push-offs)
  • Swim goggles and cap
  • Poolside clock or waterproof watch
  • Optional: swim fins for warm-up activation

Warm-Up (12 minutes)

Swim 300m easy freestyle at RPE 3. Follow with 4x25m descending effort: 25m easy, 25m moderate, 25m hard, 25m near-sprint — 20 seconds rest between each. This primes your fast-twitch fibres without fatiguing them before the main set.

Main Set

Perform 12x25m all-out freestyle sprints from a push-off start. Take 45-60 seconds rest between each — this is not negotiable. Full recovery is the point. Each sprint should be your fastest effort. If you are getting slower as the set progresses, you are not resting enough.

  • 12x25m maximal sprint freestyle — push-off start — 45-60 seconds rest between each
  • Focus on explosive first 3 strokes and holding stroke rate through the finish
  • Record your times — aim for consistent splits across all 12 reps

Cool-Down (8 minutes)

Swim 200m easy backstroke or breaststroke at RPE 2. Focus on relaxed breathing and long, unhurried strokes. Your shoulders and lats will be working hard — take the time to decompress them before you get out.

Coaching Notes

  • This session is about quality over quantity — 12 genuine sprints beats 30 mediocre ones
  • If your times drop by more than 3-4 seconds from rep 1 to rep 12, extend rest to 75 seconds
  • Keep your stroke long even at maximal speed — thrashing produces drag, not pace
  • Make it harder: add a dolphin kick off the wall and hold max speed for 3 strokes after surfacing
  • Do this session no more than once per week — pure speed work needs recovery

Training at your own risk. The information provided is for general guidance only and is not a substitute for professional medical advice. Please consult a doctor before starting any new exercise programme, especially if you have any pre-existing health conditions.