Speed
6 x 100 m Fast with Easy 50s
6 × (100 m at VO2max, 30 s rest, 50 m easy backstroke or freestyle, 15 s rest)
Swim Speed Workouts and VO2max Sets
Structured swim speed sets with 100s at 200 m pace, broken 200s, descending sets and fast 50s, all paced from your CSS.
Workouts
18 workouts
Speed
3 Rounds of 4 x 50 m Fast
4 × (50 m at VO2max, 20 s rest), 100 m easy freestyle, 4 × (50 m at VO2max, 20 s rest), 100 m easy freestyle, 4 × (50 m at VO2max, 20 s rest)
Speed
Descending 4 x 100 m, Two Rounds
100 m at tempo, 30 s rest, 100 m at sweet spot, 30 s rest, 100 m at CSS pace, 30 s rest, 100 m at VO2max, 1 min rest, 100 m easy freestyle or backstroke, 100 m at tempo, 30 s rest, 100 m at sweet spot, 30 s rest, 100 m at CSS pace, 30 s rest, 100 m at VO2max
Speed
Two Broken 200s for Beginners
4 × (50 m at VO2max, 15 s rest), 45 s rest, 200 m pull buoy, 4 × (50 m at VO2max, 15 s rest)
Speed
8 x 100 m at 200 m Pace
8 × (100 m at VO2max, 30 s rest), 200 m pull buoy
Speed
3 Broken 200s at 200 m Race Pace
4 × (50 m at VO2max, 10 s rest), 2 min rest, 4 × (50 m at VO2max, 10 s rest), 2 min rest, 4 × (50 m at VO2max, 10 s rest), 300 m pull buoy
Speed
Descending 4 x 200 m
200 m at tempo, 40 s rest, 200 m at sweet spot, 40 s rest, 200 m at CSS pace, 40 s rest, 200 m at VO2max, 1 min rest, 200 m easy freestyle, 4 × (50 m at VO2max, 30 s rest)
Speed
20 x 50 m Odd Fast, Even Easy
10 × (50 m at VO2max, 15 s rest, 50 m easy, 15 s rest), 200 m pull buoy
Speed
6 x 150 m at 200 m Pace
6 × (150 m at VO2max, 40 s rest), 200 m easy freestyle
Speed
3 Rounds of 100s and 50s at Rising Speed
3 × (100 m at VO2max, 20 s rest, 100 m at VO2max, 20 s rest, 50 m very hard, 30 s rest, 50 m very hard, 30 s rest, 100 m easy, 20 s rest)
Speed
16 x 50 m Descending in Fours
4 × (50 m at tempo, 15 s rest, 50 m at CSS pace, 15 s rest, 50 m at VO2max, 15 s rest, 50 m very hard, 30 s rest), 200 m pull buoy
Speed
12 x 50 m at 100 m Race Pace
12 × (50 m very hard, 40 s rest), 200 m easy freestyle, 4 × (200 m pull buoy, 20 s rest)
Speed
5 x 200 m VO2max Set
6 × (50 m at VO2max, 20 s rest), 100 m easy freestyle, 5 × (200 m at VO2max, 1 min rest), 300 m pull buoy
Speed
3 Rounds of Descending 100s
3 × (100 m at CSS pace, 20 s rest, 100 m at VO2max, 20 s rest, 100 m at VO2max, 20 s rest, 100 m very hard, 20 s rest, 100 m easy, 20 s rest), 200 m pull buoy
Speed
4 Broken 200s Faster than Race Pace
4 × (50 m very hard, 10 s rest), 100 m easy, 30 s rest, 4 × (50 m very hard, 10 s rest), 100 m easy, 30 s rest, 4 × (50 m very hard, 10 s rest), 100 m easy, 30 s rest, 4 × (50 m very hard, 10 s rest), 400 m pull buoy
Speed
20 x 100 m Strong on 20 s Rest
20 × (100 m at VO2max, 20 s rest), 200 m easy freestyle
Speed
Falling Rest 100s, 4 Rounds
4 × (100 m at VO2max, 30 s rest, 100 m at VO2max, 20 s rest, 100 m at VO2max, 10 s rest, 100 m easy, 20 s rest), 200 m pull buoy
Speed
6 x 200 m Pace Change, Fast and Steady 50s
6 × (50 m very hard, 50 m steady, 50 m very hard, 50 m steady to the wall, 30 s rest), 200 m easy freestyle, 4 × (100 m pull buoy, 15 s rest)
Speed Workouts
Speed sets are the faster side of endurance swimming. The repeats are swum a few seconds per 100 m quicker than your critical swim speed (CSS), at about the pace you could hold in a 400 m to 200 m race, and for short 50s close to 100 m pace. The rest is long enough to hold that speed across the set but short enough that your aerobic system keeps working hard. Typical formats are 8 x 100 m at 200 m pace, sets of 50s, broken 200s and descending sets where each repeat is faster than the one before.
Speed work raises your aerobic ceiling and makes CSS pace feel easier. It belongs in the build and peak phases, usually once a week, on top of a base of steady and threshold swimming. Pool swimmers preparing for 200 m and 400 m races and triathletes who want a sharper start both benefit from it.
All targets in these workouts are set relative to your CSS, so the same session works for a newer swimmer and an experienced one. Pick by level and by format. Beginners start with short repeats and generous rest, such as fast 100s with easy 50s or rounds of four 50s. Intermediate swimmers can use 8 x 100 m, broken 200s or descending 200s. Advanced sessions add longer repeats, falling rest and pace changes inside a repeat. Leave at least one easy day after each speed session.
Questions about Speed Workouts
How fast should I swim the repeats in a speed set?
In these workouts the fast repeats sit about two to six seconds per 100 m faster than your CSS, close to your 200 m race pace. Shorter repeats such as 50s can go up to 100 m pace. The step targets show the exact range once you enter your CSS. If you cannot hold the pace for the whole set, slow down a little instead of cutting the rest.
What is a broken 200?
A broken 200 is a 200 swum in pieces with short rests, usually four 50s with 10 to 15 seconds at the wall. The breaks let you swim faster than you could in one piece. Add up the four swim times and compare the total with your 200 m race time. A total within a few seconds of it shows that your pacing is right.
How often should I do speed work in the pool?
Once a week is enough for many swimmers, twice for experienced pool swimmers in a peak phase. Speed sets are demanding, so plan an easy or technique session for the day after. Keep a base of steady aerobic swimming during the same weeks. Speed work builds on that base, it does not replace it.