3-Week Sprint Block – Program Overview

Written By Pat Birgan

3-Week Sprint Block – Program Overview

The aim of this block is to support swimmers with targeted speed development, explosive power, and race preparation ahead of short course racing. Sessions are designed to be high-intensity but low-volume, with generous rest, technical focus, and an emphasis on quality sprint work.

This block provides dedicated time for athletes to activate fast-twitch muscle fibres, train at top speed, and practise short-course race skills including breakouts, turns, and underwaters.

Session Details

  • Length: 45 minutes

  • Format: 3 lanes, max 5 swimmers per lane

  • Focus: Speed development for all, sprint conditioning for swimmers racing 25–100m

  • Volume: 1,200–1,800m per session

  • Method: Short max-effort reps, longer rest, skill-specific sets (e.g., breakouts, turns, kick speed)

Note: Due to the limited session time, swimmers who require an extended warm-up are encouraged to arrive early and complete this before the session starts.

Pat Birgan patbirgan.me
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