2 Swim Sets for Speed

More: Decoding a Swim Practice

Swim Set #2

Warm-Up

  • 400 swim, 200 kick, 200 swim
  • Repeat the next round once or twice. Recover 10 to 15 seconds between swims.
  • 4 x 25
    • #1 – 12.5 easy, 12.5 fast
    • #2 – 12.5 fast, 12.5 easy
    • #3 – 25 easy
    • #4 – 25 fast

Main Set

Before beginning the main set, select a swim interval that is your current steady 200 pace time, plus 20 seconds. Notice that the swims are longer than in the first workout and the rest is shorter.

Your "fast" won't be quite as fast for this workout as it was for the first one. That's okay. Just be sure there is a noticeable difference in speed. For example, if current steady pace is 3:20 per 200, swim interval is 3:40. That means leaving the wall every three minutes and forty seconds.

Actual rest time will vary depending on the swim speed of each 200.

  • 7 x 200
    • #1 – Swim 50 fast, 150 easy (be careful not to go too easy or you won't make the swim interval)
    • #2 – Swim 100 fast, 50 easy
    • #3 – Swim 150 fast, 50 easy
    • #4 – Swim 200 fast
    • #5 – Swim 150 fast, 50 easy
    • #6 – Swim 100 fast, 50 easy
    • #7 – Swim 50 fast, 150 easy

Take 1 full minute of rest and go right into 100s. Select a swim interval on this one that is 15 seconds over your steady pace. For example, if your current steady pace is 1:40 per 100, your swim interval will be 1:55.

  • 7 x 100
    • #1 – Swim 25 fast, 75 easy
    • #2 – Swim 50 fast, 50 easy
    • #3 – Swim 75 fast, 25 easy
    • #4 – Swim 100 fast
    • #5 – Swim 75 fast, 25 easy
    • #6 – Swim 50 fast, 50 easy
    • #7 – Swim 25 fast, 75 easy

Depending on your goals and fitness level, repeat a second round of the 100s.

Cool Down

  • Swim 200 very easy
  • Total distance 3200 to 4000

Note: Thanks to swim coach Doug Garcia for the main set.

Be sure to go into these swim sets relatively fresh. If you are wiped out from previous runs, bike rides or life chores it is best to just do an easy swim and come back to these workouts later when you can go faster.

More: One More Fast Workout From Gale

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