Workout Wednesday – Swimming Fast

Last week we talked about the warmup, this week we will talk about the importance of going FAST. An important component of swimming is learning to go fast efficiently. You might be thinking “I don’t need to learn to sprint, I race a triathlon (or a 500 in the pool, or long distance open water swims)”….well, you are wrong!

Teaching your body to be able to go fast efficiently also allows your body to be more efficient at going easy. This same principle is true on the bike and the run. The general principle is if you learn to go faster more efficiently it is easier to go the race pace during a race. I also like to back these fast intervals up with a bit of strong swimming.

The set for this week involves a shorter warmup and heart rate set, followed by high intensity swimming with long rests. The long rest is important to allow your body to recover to go fast again.



300 swim
100 kick
200 as 50 choice drill/50 swim
200 pull

HR Set:
6 x 50 descend 1-3, 4-6 on :10 rest

Main Set

3x (repeat the below 3 times)
    5 x 50 MAX effort on 2:00 (give yourself at least 3x rest relative to your 50 time)
    2 x 100 strong on 1:30 (give yourself at least 15 seconds rest)
    50 drill/swim/form reset on :30

300 use paddles only to focus on good catch

Warm Down

100 Warm Down


To view this workout on your mobile device, head over the Workouts tab and select “Workout of the Day”. Enjoy and let us know what you think!

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