Workout Wednesday: Nothing over 100

 

Working on your speed at the 100 metre distance is a great way to get faster in longer distances. Hundreds are fast but still require a bit of pacing — by practicing them repeatedly, you train your muscles to move quickly despite starting to fatigue. The distance is also short enough to be able to focus on stroke technique and efficiency. This week, work on fast 100s and feel the difference next time you attack a longer swim set. Adjust the pace times accordingly so that you gradually build your speed and make your last 100 an all-out effort.

Warmup:

4 x 100 easy (75 kick, 25 swim)

4 x 50 swim 1:00 (descent speed 1 – 4)

4 x 50 kick 1:10 (descent speed 1 – 4)

Main Set:

4 x 100 2:00

4 x 100 1:55

3 x 100 1:50

2 x 100 1:45

1 x 100 sprint

100 swim easy (recovery)

4 x 100 pull 2:00

4 x 50 swim 1:00

2 x 50 :50

1 x 50 sprint

Cool down:

3 x 100 easy

Total: 3,350