20 x 50 m Odd Fast, Even Easy
Twenty 50s that alternate between fast and easy, ten quick efforts with built-in recovery inside a 2000 m pool session.
- Duration
- 46 minestimated
- Distance
- 2,000 m
- Effort
- 52
- Level
- Intermediate
- Focus zone
- VO2max
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 | |
| 10 ×Repeat these steps | |||
| 3.1 | IntervalVO2max Fast, between 200 and 100 m effort | 50 m | 106-112% CSS pace |
| 3.2 | Rest | 15 s | |
| 3.3 | RecoveryRecovery Easy, backstroke works well | 50 m | 75-85% CSS pace |
| 3.4 | Rest | 15 s | |
| 4 | RecoveryRecovery Pull buoy, easy | 200 m | 75-85% CSS pace |
| 5 | Cool-downRecovery Easy, mix strokes | 200 m | 75-85% CSS pace |
About this workout
Alternating fast and easy 50s is a simple format with a clear rhythm. You swim ten fast 50s, each followed by 15 seconds at the wall, an easy 50 and another 15 seconds. The fast ones sit between your 200 m and 100 m effort, so they are quicker than a typical VO2max 100 but short enough to stay technically clean. The full session covers 2000 m.
Use the easy 50s for recovery, and swim them slowly enough that the next fast one can be as good as the first. A different stroke such as backstroke works well for the easy lengths. On the fast 50s, focus on a quick breakout from the wall and a strong finish into it.
This suits swimmers who find longer fast repeats hard to pace. To progress, swim the fast 50s on 10 seconds of rest or turn the easy 50s into steady ones.
Tips
- Take no breath on the first three strokes after each push-off on the fast 50s.
- Keep the stroke rate high but the hand entry calm and clean.
- If a fast 50 is more than two seconds slower than your first, take an extra easy 50.
Good forPoolMasters swimming
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