10 x 50 m Sprint with Easy 100s
Ten all-out 50s, each followed by rest and an easy 100, a demanding sprint session for swimmers who race 50 m and 100 m.
- Duration
- 1 h 13 minestimated
- Distance
- 3,000 m
- Effort
- 80
- Level
- Advanced
- 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 | 600 m | 85-92% CSS pace |
| 6 ×Repeat these steps | |||
| 2.1 | Warm-upRecovery Catch-up or fingertip drag drill | 50 m | 75-85% CSS pace |
| 2.2 | Rest | 10 s | |
| 4 ×Repeat these steps | |||
| 3.1 | Warm-upTempo Build to fast | 50 m | 92-96% CSS pace |
| 3.2 | Rest | 15 s | |
| 4 ×Repeat these steps | |||
| 4.1 | IntervalAnaerobic Quick, not all out | 25 m | 108-115% CSS pace |
| 4.2 | Rest | 30 s | |
| 10 ×Repeat these steps | |||
| 5.1 | IntervalSprint All out, strong finish | 50 m | 120-132% CSS pace |
| 5.2 | Rest | 30 s | |
| 5.3 | RecoveryRecovery Easy, full recovery | 100 m | 75-85% CSS pace |
| 5.4 | Rest | 30 s | |
| 6 | Cool-downRecovery Easy, mix strokes | 300 m | 75-85% CSS pace |
About this workout
This 3000 m session contains ten all-out 50s. After each one you rest 30 seconds, swim an easy 100 and rest another 30 seconds. That gives roughly three minutes between sprints, enough to swim each one close to race speed while lactate still builds over the set. Swimmers preparing for 50 m and 100 m races use this to practice holding speed on the second length.
Make the first length fast and relaxed, then attack the turn and fight for the stroke on the way home. The easy 100s must stay easy, with long strokes and slow breathing. If your time on a 50 slips by more than two seconds compared to the first, finish with easy swimming instead of forcing more repeats.
For advanced swimmers with a good aerobic base. Start with eight repeats. Leave the following day easy, this session takes longer to recover from than it seems.
Tips
- Note your split at 25 on a few repeats to see where speed is lost.
- Keep the kick going in the last 10 m, that is where sprints are decided.
- Have a drink during each easy 100 rest period.
Good forPoolMasters swimming
Season phaseBuildPeak