30 x 25 m at 100 m Race Pace
Thirty 25s at goal 100 m race pace on 20 seconds of rest, an ultra-short race-pace set with a simple rule for missed repeats.
- Duration
- 57 minestimated
- Distance
- 2,350 m
- Effort
- 65
- Level
- Advanced
- Focus zone
- Anaerobic
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 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 race pace | 50 m | 92-96% CSS pace |
| 3.2 | Rest | 20 s | |
| 30 ×Repeat these steps | |||
| 4.1 | IntervalAnaerobic 100 m race pace, miss it and sit one out | 25 m | 112-118% CSS pace |
| 4.2 | Rest | 20 s | |
| 5 | RecoveryRecovery Easy, long strokes | 300 m | 75-85% CSS pace |
| 6 | Cool-downRecovery Easy, mix strokes | 200 m | 75-85% CSS pace |
About this workout
Thirty 25s at your goal pace for a 100 m race, each followed by 20 seconds of rest, form the main set of this 2350 m session. The short rest and the exact race speed make it a race-specific set. You swim many lengths at the speed, rhythm and breathing pattern you want on race day.
Work out your target time per 25 from your goal 100 m time and aim to hit it on every repeat. When you miss the target, sit out the next repeat and rejoin after that. When you miss it for the second time, swim the third miss easy. After three misses the set is over, even if that is well before thirty. Over the weeks the number of good repeats should rise.
For advanced swimmers who race in the pool. Swimmers aiming at 200 m races can use 50s at 200 m race pace on the same rest.
Tips
- Write the target time per 25 on your hand or kickboard.
- Use your race breathing pattern on every repeat.
- Count good repeats, not total repeats, and log the number after each session.
Origin
Short race-pace repeats on brief rest follow the ultra-short race-pace training (USRPT) approach promoted by Brent Rushall.
Good forPoolMasters swimming
Season phasePeakRace week