Workout of the Week: FAST 50’s

In this week’s installment of the Workout of the Week we’ll throw a loaded set of fast 50’s at you! You’ll find a short warmup, a quick preset to get the engine revved up, then a 1100-yard long main set to test our anaerobic boundaries.

Check out the Workout of the Week below!

Warmup: 600yds – This quick warmup is designed to just get you in and moving – try not to take more than :10-:15 rest in between swims here and be sure to set your watch in Drill Mode during the 200 Kick. 

  • 200 FR
  • 200 BK
  • 200 Kick – Put watch in Drill Mode

Preset: 750yds – During this Preset you’ll roll through all the strokes and you begin warming up all your muscle groups. Let your heart rate get up here as you prepare for some short, fast swimming during the main-set!

  • 1×150 FR @ :20 rest
    • Strong
  • 3×50 IM Order @ :05-:10 rest
    • 1-FL/BK
    • 2-BK/BR
    • 3-BR/FR
  • 1×100 IM @ :20 rest
    • Strong
  • 4×25 FR @ :05-:10 rest
    • Desc. 1-4

Main set: 1100yds – This main set adds up to over 1000 yards but it’s composed of some short, fast repeats. Try your best to maintain solid form and sharp technique when swimming easy AND when swimming fast. The fast repeats are always your choice of stroke while the easy repeats should be smooth freestyle or backstroke to help you recover. 

  • 22×50 Choice @ :10 rest
    • 1 FAST
      • 1 EZ
    • 2 FAST
      • 1 EZ
    • 3 FAST 
      • 1 EZ
    • 4 FAST
      • 1 EZ 
    • 3 FAST 
      • 1 EZ
    • 2 FAST 
      • 1 EZ 
    • 1 FAST 

Cool down: 400yds – Let yourself cool down here by switching up the strokes and mixing some kick in. Your body deserves recovery!

  • 4×100 Choice @ :20 rest
    • EZ, 75 Swim/25 Kick – Put watch in Drill Mode

Click on the below button on your mobile device to view this workout in the Swim.com app.

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