3 Sprint Sets with World Champion Nick Brunelli

Michael Butler
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Sprint Set #1

This is one of my favorite sets because it works on getting the proper form. You should be able to build the speed over time.

Begin by running at 70% effort on the first lap, and as you turn the corner to start the second lap, push up to 80% effort. If you’ve done it right, you should be slightly out of breath. Once around the corner, as you exit to the back stretch, push up to 90% effort as you sprint to the finish.

The sprints help to build the speed and get you close to your top speed over time.

The key is to stagger your running. Get to the finish line, turn around, and walk back to where you started from … and begin again. Walk for about 30 to 60 seconds, run for 30 seconds, walk for another 30 seconds, and so on. Repeat this for a total of three or four rounds.

If you want to keep pushing yourself, once you reach the second lapping of the sprints, increase the distance of your jog. Once you’re able to jog that same distance, increase it again, and so on. You can also do the straight sprints if you want.

If you’re looking for a team sport, Frisbee Golf is the perfect sport to get a workout and have fun.

Sprint Set #2

Bike intervals

This particular sprint set is designed for the bike because it emphasizes the anaerobic system and the build up of lactic acid. These sprints will really punish your legs and if you haven’t built up enough fatigue in them you will be disappointed with the results.

This sprint set contains four laps which equals a mile in distance, and it’s designed to be performed at a moderate pace. While performing this sprint set you will sprint as fast as you can on each of the four laps. The goal is to sprint as hard you can, but be careful not to overdo it. You want to be peaking at each lap and sprint, not fading.

If you feel that you’re fading a little bit, then pull the breaks a little bit and focus on getting more out your sprint efforts before you completely run out of gas.

Sprint Set #3

You stabilize the body with the glutes and quads, then you peel the knee off the ground, shock the patella, and throw it forward until you get the ball of your foot on the ground. You’re really trying to bring the body to a stop without breaking the motion.

Then you get up, and begin it again. If you have any questions about the specifics with this one, just ask Nick. He knows this drill inside and out, and he does it really nicely. Just ask him that question in person.

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