Once a week, our 100 swimmers do their 100 Race Pace set, geared towards maintaining 100 race speed/intensity. We do very similar sets for a block in the mid part of our cycle, before going into some back end 50’s before taper!
Workout
Warm-up:
1 x 400 as 50 Free, 50 Back on 5.45
4 x 100 Kick D1-4 on 1.45
4 x 75 No1 Form as Kick/Drill/Swim
Prep:
8 x 50 on 1.15 with FINS
Odds: 25 Fast, 25 Easy — Evens: D1-4 with Paddles
Main Set – 4 x (16 x 25):
Round 1:
Odds: Dive on 30 at 1st 25 Race Process (Easy Speed)
Evens: Push on 1.00 at 2nd 25 Race Process (Build & Accelerate)
Round 2:
All on 35 as 4@RP+2, 4@RP+1, 4@RP, 4 Max
Round 3:
All at RP as 4 on 25, 4 on 30, 4 on 35, 4 on 40
Round 4:
All on 35 (+15 Each 4) as 4@RP, 4RP Effort + FINS, 4@RP Effort + FINS/Pads, 4 Max Kick FINS
Recovery:
4 x 150 on 2.30 with FINS as 50 Kick (Reduce 1-4), 100 DPS\Technique
8 x 50 on 1.00 with FINS as Quality Drills (Body Position)
1 x 200 as 25 Scull, 25 DA Back
WORKOUT TOTAL: 4300
This workout was provided by Hamilton Aquatics Dubai Head Coach Ash Morris.
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.
