12 x 50 m at 100 m Race Pace
Twelve 50s at 100 m race pace on 40 seconds of rest, followed by 800 m of steady pull to finish a 3100 m session.
- Duration
- 1 h 11 minestimated
- Distance
- 3,100 m
- Effort
- 83
- Level
- Advanced
- Focus zone
- Endurance
Your values
Targets relative to your threshold values. Enter your values to see absolute numbers.
100% is your threshold pace. Higher values are faster, lower values are slower.
| # | Step | Length | Target |
|---|---|---|---|
| 1 | Warm-upEndurance Easy, mix freestyle and backstroke | 600 m | 85-92% CSS pace |
| 6 ×Repeat these steps | |||
| 2.1 | Warm-upRecovery 25 drill, 25 swim | 50 m | 75-85% CSS pace |
| 2.2 | Rest | 10 s | |
| 4 ×Repeat these steps | |||
| 3.1 | Warm-upTempo Build, each 25 faster | 100 m | 92-96% CSS pace |
| 3.2 | Rest | 15 s | |
| 12 ×Repeat these steps | |||
| 4.1 | IntervalAnaerobic 100 m race pace | 50 m | 110-115% CSS pace |
| 4.2 | Rest | 40 s | |
| 5 | RecoveryRecovery Easy freestyle | 200 m | 75-85% CSS pace |
| 4 ×Repeat these steps | |||
| 6.1 | IntervalEndurance Pull buoy, steady aerobic | 200 m | 85-92% CSS pace |
| 6.2 | Rest | 20 s | |
| 7 | Cool-downRecovery Easy, mix strokes | 200 m | 75-85% CSS pace |
About this workout
Twelve 50s at the pace of your 100 m race sit at the center of this 3100 m session. The 40 seconds of rest are short enough that lactate builds over the set, so the last few repeats test how well you hold speed and technique when the arms get heavy. Before that, a long warm-up with drill and build 100s prepares the shoulders. Afterwards, four steady 200s with a pull buoy add aerobic volume while the legs recover.
Go into each 50 with a sharp push-off and breakout, then hold a high stroke rate to the wall. The target is the same time on all twelve, not a fast start and a slow finish. If you miss your target by more than a second twice in a row, take an extra 30 seconds before the next repeat.
Designed for experienced swimmers with a solid base. Reduce it to eight 50s in the first week, or give yourself 60 seconds of rest, and work down from there.
Tips
- Know your 100 m race pace per 50 before the set and use the pace clock on every repeat.
- Keep the head low and still as the stroke rate goes up.
- Swim the pull 200s at a pace you could hold for a long time.
Good forPoolMasters swimming
Season phaseBuildPeak