20 x 25 m Max Speed in Rounds of Five
Twenty all-out 25s on 60 seconds of rest, in four rounds of five, for experienced sprinters who want to raise top speed.
- Duration
- 1 h 13 minestimated
- Distance
- 2,600 m
- Effort
- 72
- Level
- Advanced
- 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, mix freestyle and backstroke | 600 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 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 | |
| 5 ×Repeat these steps | |||
| 5.1 | IntervalSprint Max speed, one breath or none | 25 m | 122-135% CSS pace |
| 5.2 | Rest | 1 min | |
| 6 | RecoveryRecovery Easy, loosen up | 100 m | 75-85% CSS pace |
| 5 ×Repeat these steps | |||
| 7.1 | IntervalSprint Max speed, one breath or none | 25 m | 122-135% CSS pace |
| 7.2 | Rest | 1 min | |
| 8 | RecoveryRecovery Easy, loosen up | 100 m | 75-85% CSS pace |
| 5 ×Repeat these steps | |||
| 9.1 | IntervalSprint Max speed, one breath or none | 25 m | 122-135% CSS pace |
| 9.2 | Rest | 1 min | |
| 10 | RecoveryRecovery Easy, loosen up | 100 m | 75-85% CSS pace |
| 5 ×Repeat these steps | |||
| 11.1 | IntervalSprint Max speed, one breath or none | 25 m | 122-135% CSS pace |
| 11.2 | Rest | 1 min | |
| 12 | IntervalEndurance Pull buoy, easy aerobic | 400 m | 85-92% CSS pace |
| 13 | Cool-downRecovery Easy, mix strokes | 200 m | 75-85% CSS pace |
About this workout
Twenty maximal 25s with 60 seconds of rest make up the main set. They come in four rounds of five with an easy 100 between rounds. The long rest, roughly four times the swim time, lets you swim each sprint at true top speed, which is what trains the nervous system to recruit more muscle fibers quickly. The full session covers 2600 m.
Warm up well, the warm-up here is longer than the sprint set. Swim every 25 as a race length with an explosive push-off, three to five underwater dolphin kicks and a high stroke rate with full grip on the water. One breath or none. Time each one. If the times rise by more than half a second, end the set, quality is the whole point.
For experienced sprinters and masters swimmers who race 50 m. Use it once a week in a build or peak phase, with an easy day before.
Tips
- Use a dive start on the first 25 of each round if the pool allows it.
- Keep the head still and the hips high at full speed.
- Sit down on the deck or float quietly during the rest, do not swim around.
Good forPoolMasters swimming
Season phaseBuildPeak