— by Lauren Brandon

It’s always important to get in different swim speeds during training. There are times when you need to swim easy, either to concentrate on your stroke or to flush out the lactic acid from another workout. Other times you want to swim at threshold pace in order to work on your endurance. Finally, you want to incorporate very hard sprint swim sets that will help to increase speed.

The following swim set includes both threshold and sprint pace to help you get faster in the water and stay strong throughout your swim during races.

Warm Up

300 choice swim, 200 (50 kick, 50 swim), 200 Pull

First Set

12x 25 (odd = 12.5 fast/12.5 easy); even = all easy) rest 10 seconds

Main Set

You have a 300, 200, 100 freestyle swim three times through, but with a rolling set of 25’s fast. When you are not doing the 25’s sprint, you will be swimming a little bit slower than threshold.

  • 300 swim – rest 15 seconds
  • 200 swim -rest 10 seconds
  • 4x 25 fast – rest 10 seconds

 

  • 300 swim – rest 15 seconds
  • 8x 25 fast – rest 10 seconds
  • 100 swim – rest  10 seconds

 

  • 12x 25 fast – rest 10 seconds
  • 200 swim – rest 10 seconds
  • 100 swim – rest 10 seconds

Cool Down

200 easy

Total: 3000

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