Swimming Workout: All Out!

Today we work on some fast swimming with fast, all out 50s. Give these 100% effort to get the body used to swimming fast and dealing with lactate. Too often swimming workouts consist of long, aerobic swimming; speed work is also important.

Warm up: 300 swim

Main Set:

8 x 75 as (1 x swim, Drill, Kick, Build) 20 secs rest
200 steady swim, even pace
4 x 100, 20 secs rest. Build through this set.
100 steady swim, even pace
4 x 50 100% effort. 45 secs rest (lots of rest to ensure high quality fast swimming on each 50)
100 steady swim, even pace
12 x 50 (25 100% effort, 25 easy) 30 secs rest


Swim down: 
3 x 100 easy

Total: 2,800 meters

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