16 x 50 m Descending in Fours
Four rounds of four 50s, each round climbing from smooth to fast, a pacing set that trains you to change speed on purpose.
- Duration
- 46 minestimated
- Distance
- 2,000 m
- Effort
- 52
- Level
- Intermediate
- Focus zone
- Tempo
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 freestyle | 400 m | 85-92% CSS pace |
| 4 ×Repeat these steps | |||
| 2.1 | Warm-upRecovery Catch-up drill, freestyle | 50 m | 75-85% CSS pace |
| 2.2 | Rest | 15 s | |
| 3 | Warm-upEndurance Kick with board | 200 m | 62-74% CSS pace |
| 4 ×Repeat these steps | |||
| 4.1 | IntervalTempo 1 of 4, smooth | 50 m | 92-96% CSS pace |
| 4.2 | Rest | 15 s | |
| 4.3 | IntervalThreshold 2 of 4, about CSS | 50 m | 99-102% CSS pace |
| 4.4 | Rest | 15 s | |
| 4.5 | IntervalVO2max 3 of 4, 200 m pace | 50 m | 103-108% CSS pace |
| 4.6 | Rest | 15 s | |
| 4.7 | IntervalAnaerobic 4 of 4, 100 m pace | 50 m | 108-115% CSS pace |
| 4.8 | Rest | 30 s | |
| 5 | RecoveryRecovery Pull buoy, easy | 200 m | 75-85% CSS pace |
| 6 | Cool-downRecovery Easy, mix strokes | 200 m | 75-85% CSS pace |
About this workout
Sixteen 50s are grouped into four rounds of four. In every round the first 50 is smooth, the second about CSS, the third at 200 m pace and the fourth at 100 m pace. Rest is 15 seconds between 50s and 30 seconds after the fourth. With the warm-up, an easy pull and the cool-down, the session covers 2000 m.
The aim is four distinct speeds, repeated four times. Learn how each speed feels in terms of stroke rate and kick, and use the pace clock to check that the steps are real. A good spread is about two seconds per 50 between each level. If the fourth 50 in the last round is no faster than the third, you have pushed the middle ones too hard.
The set works for any swimmer who can swim 2000 m and wants to sharpen pace awareness. It also makes a good primer before a race.
Tips
- Swim the first 50 of each round with fewer strokes per length than the others.
- Change speed with tempo and kick, keep the reach long at every level.
- Note the times of the fourth 50 in each round and look for them to stay level.
Good forPoolMasters swimming
Season phaseBuild