A good challenge for some aerobic swimming with repeat 100’s on varying intervals. Excellent set for triathletes whether it be IM distance or 1/2 IM distances.
If your pace is 1.30 or slower you can adjust the intervals accordingly. The goal here is to minimize your rest keeping you HR elevated with an RPE of 80-85%.
Workout
1 x 600 mixer on 10
10 x 50 on 1:20 Kick your stroke fins optional
Main Set (hold race pace + 3-5sec):
3 x 100 on 2:00 free – set pace for set
2 x 100 on 1:55 free
3 x 100 on 1:50 free
2 x 100 on 1:45 free
1 x 200 on 4:00 recovery
2 x 100 on 1:50 free
3 x 100 on 1:45 free
2 x 100 on 1:40 free
3 x 100 on 1:35 free
400 warm down (walk, bob, float, ez)
Workout Total: 3700
This free workout was provided by Gators Academy of Swimming Head Coach Clint Stevens.
Some or parts of our workouts & resources and/or the accompanying PDF may only be available to premium members. If you would like to gain full access and help us support the swimming community, please choose one of our subscriptions to our platform.
