100 Freestyle Sprint Training Plan – Elite Back-End & Front-End Speed Workouts

Unlock your fastest 100 freestyle with this targeted sprint training approach designed to develop both front-end power and back-end endurance. Used by high-level sprint programs, this plan breaks down how to structure your sprint sets around race strategy, anaerobic power, and underwater transitions.

Perfect For:

• Sprinters aiming for personal bests in the 100 Free

• Coaches building a 6–8 week sprint phase

• Athletes prepping for taper season

📦 Includes:

• Detailed daily workouts and rest day guidance

• Dryland tips for sprinters

• Recovery & race pacing strategies
  

You will need resistance training gear during these workouts. (Fins, Paddles, Snorkel, Powersox, Parachutes)