10 x 25 m Fast from a Push-Off
Ten fast 25s on a full minute of rest, with the focus on a strong push-off, a tight streamline and quick first strokes.
- Duration
- 37 minestimated
- Distance
- 1,250 m
- Effort
- 33
- Level
- Beginner
- Focus zone
- Sprint
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 | 300 m | 85-92% CSS pace |
| 4 ×Repeat these steps | |||
| 2.1 | Warm-upRecovery 25 drill, 25 swim | 50 m | 75-85% CSS pace |
| 2.2 | Rest | 15 s | |
| 4 ×Repeat these steps | |||
| 3.1 | Warm-upTempo Build, easy into quick | 25 m | 92-96% CSS pace |
| 3.2 | Rest | 20 s | |
| 10 ×Repeat these steps | |||
| 4.1 | IntervalSprint Push off, streamline, fast breakout | 25 m | 115-128% CSS pace |
| 4.2 | Rest | 1 min | |
| 5 | RecoveryRecovery Easy freestyle | 200 m | 75-85% CSS pace |
| 6 | Cool-downRecovery Easy, mix strokes | 200 m | 75-85% CSS pace |
About this workout
A fast length starts at the wall. This 1250 m session uses ten fast 25s with 60 seconds of rest to practice the push-off, the streamline and the breakout, the first strokes after you surface. Four build 25s before the main set help you get used to the speed. The long rest means every 25 can be swum at full quality.
Push off on your side or front with your arms locked over your head and one hand on top of the other. Hold the streamline for a moment, start kicking, then take the first stroke just before you reach the surface. Try not to breathe on the first three strokes. From there, swim fast with a steady kick to the far wall.
Ideal for beginners and for swimmers who have never worked on their push-offs. Add a 25 easy after each sprint if the minute of rest feels too short.
Tips
- Squeeze your ears between your arms on every push-off.
- Surface at an angle instead of popping straight up.
- Watch the black line on the bottom of the pool, not the far wall.
Good forPoolGeneral fitness
Season phaseBuildAny time