Hamilton Aquatics – 100 Race Pace

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.


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