6 x 100 m Fast with Easy 50s
A first speed set for newer swimmers with six fast 100s, each followed by an easy 50 and enough rest to keep the stroke together.
- Duration
- 37 minestimated
- Distance
- 1,600 m
- Effort
- 43
- Level
- Beginner
- 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, relaxed breathing | 300 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 | |
| 6 ×Repeat these steps | |||
| 3.1 | IntervalVO2max Fast but smooth, 200 m effort | 100 m | 103-108% CSS pace |
| 3.2 | Rest | 30 s | |
| 3.3 | RecoveryRecovery Easy backstroke or freestyle | 50 m | 75-85% CSS pace |
| 3.4 | Rest | 15 s | |
| 4 | Cool-downRecovery Easy, mix strokes | 200 m | 75-85% CSS pace |
About this workout
Six fast 100s form the core of this 1600 m session. Each one is swum at about the effort you could hold for a 200 m race, a few seconds per 100 m quicker than your CSS. After each 100 you rest 30 seconds at the wall, swim an easy 50 and take another short breather. The easy 50s keep the set manageable for swimmers who are new to faster work.
Start the first 100 at a pace you are sure you can repeat six times. If the last two are clearly slower than the first two, you went out too hard. Keep the stroke long and count your strokes per length. When the count rises by more than two, ease off slightly instead of fighting the water.
The session suits swimmers who can cover 1500 m comfortably and want a first taste of speed work. To scale it down, swim four 100s. Once six feel controlled, add a seventh and an eighth.
Tips
- Note the time of your first 100 and aim to swim the other five within two seconds of it.
- Use the easy 50s for slow breathing and relaxed arms, not for catching up on lost time.
- Push off every fast 100 in a tight streamline with your arms squeezed behind your head.
Good forPoolGeneral fitness
Season phaseBuildAny time