16 x 25 m All Out on Long Rest
Sixteen all-out 25s in four rounds of four, with 45 seconds at the wall and an easy 100 between rounds, for pure pool speed.
- Duration
- 57 minestimated
- Distance
- 2,200 m
- Effort
- 60
- Level
- Intermediate
- Focus zone
- Endurance
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 |
| 6 ×Repeat these steps | |||
| 2.1 | Warm-upRecovery 25 drill, 25 swim | 50 m | 75-85% CSS pace |
| 2.2 | Rest | 10 s | |
| 4 ×Repeat these steps | |||
| 3.1 | Warm-upTempo Build, fast last 15 m | 50 m | 92-96% CSS pace |
| 3.2 | Rest | 20 s | |
| 4 ×Repeat these steps | |||
| 4.1 | IntervalSprint All out, fast breakout | 25 m | 122-135% CSS pace |
| 4.2 | Rest | 45 s | |
| 5 | RecoveryRecovery Easy, loosen up | 100 m | 75-85% CSS pace |
| 4 ×Repeat these steps | |||
| 6.1 | IntervalSprint All out, fast breakout | 25 m | 122-135% CSS pace |
| 6.2 | Rest | 45 s | |
| 7 | RecoveryRecovery Easy, loosen up | 100 m | 75-85% CSS pace |
| 4 ×Repeat these steps | |||
| 8.1 | IntervalSprint All out, fast breakout | 25 m | 122-135% CSS pace |
| 8.2 | Rest | 45 s | |
| 9 | RecoveryRecovery Easy, loosen up | 100 m | 75-85% CSS pace |
| 4 ×Repeat these steps | |||
| 10.1 | IntervalSprint All out, fast breakout | 25 m | 122-135% CSS pace |
| 10.2 | Rest | 45 s | |
| 11 | IntervalEndurance Pull buoy, easy aerobic | 400 m | 85-92% CSS pace |
| 12 | Cool-downRecovery Easy, mix strokes | 200 m | 75-85% CSS pace |
About this workout
Sixteen all-out 25s are split into four rounds of four. Each sprint is followed by 45 seconds of rest, and each round by an easy 100. The total sprint volume is only 400 m, which is normal for this kind of work, since speed comes from quality, not quantity. A 400 m pull and the cool-down complete the 2200 m session.
Do the sprints after a thorough warm-up and early in the session, when you are fresh. Each 25 should start explosively from the wall and keep its speed all the way. If the last 25 of a round is clearly slower than the first, add 15 seconds of rest. All-out means as fast as you can swim with good form, not wild splashing.
For swimmers who already swim fast 50s and want to raise their top speed. Masters sprinters can repeat this once or twice a week. Do not shorten the rest to make it harder.
Tips
- Keep one or two breaths at most on each 25.
- Drive the kick from the hips and keep it small and fast.
- Stop the set when your form breaks down, more sprints do not help then.
Good forPoolMasters swimming
Season phaseBuildPeak