What muscles does the Swim Sprint Intervals work?

Mainly the chest and upper back. It also works the abs, front delts, quads and triceps.

What equipment do you need for the Swim Sprint Intervals?

None. It is a bodyweight exercise.

GymVim rates it advanced. For a beginner-rated exercise on the same muscle and movement, see the Steady-State Rowing Machine.

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Short maximal freestyle repeats with fixed rest, swum at a stroke rate no continuous swim can sustain.

Warm up with easy swimming and a few build efforts before the first sprint repeat.
Start each repeat from the wall and accelerate to full speed within the first few strokes.
Hold a high stroke rate while still pressing the hand and forearm straight backward on every stroke.
Keep the head steady and breathe as little as the distance allows without losing form.
Finish the repeat at full effort into the wall rather than easing off over the last meters.
Take the full prescribed rest, then repeat for the planned number of sprints.

Letting stroke length collapse as rate climbs, which raises effort without raising speed.
Cutting the rest short, which turns a sprint set into a moderate threshold swim.
Breathing every stroke through a short sprint, which disrupts body position and slows the swim.
Sprinting before the shoulders are warm, which loads the pull muscles hard from cold.

What muscles does the Swim Sprint Intervals work?: Mainly the chest and upper back. It also works the abs, front delts, quads and triceps.
What equipment do you need for the Swim Sprint Intervals?: None. It is a bodyweight exercise.
Is the Swim Sprint Intervals good for beginners?: GymVim rates it advanced. For a beginner-rated exercise on the same muscle and movement, see the Steady-State Rowing Machine.