SPARTANS! Prepare for battle!
SPARTANS…WHAT IS YOUR PROFESSION?!?!

Workout Statistics:

  • Distance: 2,800 yards
  • Duration: 55 Minutes
  • Focus: Leg Crusher

300 Warmup

Main Set: Sparta!

The main set will torch your legs alternating a strong kick set with an aerobic freestyle swim. Best Average forces you to apply maximum effort to maintain your highest rate of speed on each repetition of the set. In total the Main Set is 12 x 50s kick at Best Average. That will definitely cook your legs!

  • 4 x 50 Kick @ 1:00 Best Average
  • 1 x 400 Free @ 4:40 (1:10 pace)
  • 4 x 50 Kick @ 1:00 Best Average
  • 1 x 200 Free @ 2:20 (1:10 pace)
  • 4 x 50 Kick @ 1:00 Best Average


In the parentheses of the aerobic swim, you can see the average pace per set (400 and 200). Dynamic intervals in the app will allow each interval to adapt to the speed of your swimming. For example, this workout is designed for a swimmer who can do a 500 yard freestyle in 5:00. If you’re closer to 8:00 for your 500 yard freestyle, then your intervals on the 400 would be 6:40 and on the 200 it would be 3:20.

Be sure to download the MySwimPro app in the App Store for iPhone and Google Play Store for Android!

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