We can all find ourselves mindlessly swimming back and forth in the pool simply getting in the metres and not focusing on what we are doing. To be honest, some of my favourite swims are when I go to the pool and just swim straight, not focusing on anything but my stroke. It is great to have these easy recovery days, but in order to get faster, it is important to pick up the pace.

Warm up and warm up sets:

  • 600 swim (every 4th lap no freestyle)
  • 6 x 100 with 15 seconds rest (50 kick/25 drill/25 swim) – you can mix up the strokes on this set if you want to or just do free
  • 4 x 100 free with a rolling 25 fast (#1 the first 25 is fast, #2 the second 25 is fast, #3 the third 25 is fast, and #4 the last 25 is fast) :15 seconds rest
  • 100 easy

Main Set:

The following is a main set where you descend, or get faster, as the set goes on and the distances get shorter. The set starts off at Ironman pace with little rest,  and then gets faster with more rest.

  • 4 x 200 – Ironman pace at an interval with 10 seconds rest (threshold pace, not easy)
  • 4 x 150- 70.3 pace with :15 seconds rest
  • 4 x 100- Olympic distance pace with :20 seconds rest (this should be fast, but not all out)
  • 4 x 50 – as fast as you can go with :30 seconds rest

Finish up with a 300 easy

This entire workout is 4000, but if you want to get in 2000, then do the main set only and use the first part as a warm up.

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