Standing Starts
8 × 10 s from almost a standstill, big gear, 3–5 min easy
Workout type
Sprint Workouts
Maximal efforts of a few seconds to a single length: standing starts, flying sprints and peak-power efforts on the bike, all-out 25s in the pool. Rest between reps keeps every one close to top speed.
The sessions
Flying Sprints
6 × 10–15 s sprints from speed, 4–6 min easy
Peak-Power Sprints
6–8 × 6–8 s maximal, 4–5 min easy
Popov's 10 × 25 Max Speed
10 × 25 at maximum speed, 2 min rest
Broken 100
4 × 25 all-out, 10–20 s between
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