6 x 50 m Build to Sprint
Six 50s where you build speed on the first length and sprint the second, with a full minute of rest after each one.
- Duration
- 36 minestimated
- Distance
- 1,400 m
- Effort
- 35
- Level
- Beginner
- Focus zone
- Tempo
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 Fingertip drag drill, freestyle | 50 m | 75-85% CSS pace |
| 2.2 | Rest | 15 s | |
| 3 | Warm-upEndurance Kick with board, easy | 200 m | 62-74% CSS pace |
| 6 ×Repeat these steps | |||
| 4.1 | IntervalTempo Build speed into the wall | 25 m | 92-96% CSS pace |
| 4.2 | IntervalSprint Sprint off the turn | 25 m | 112-125% CSS pace |
| 4.3 | 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
Each of the six 50s in this 1400 m session has two halves. On the first length you build from steady to quick, and after the turn you sprint the second length to the wall. A full minute of rest follows. The build lets your body get up to speed gradually, which makes the sprint length cleaner and lowers the risk of a sloppy, rushed stroke.
Use the turn as the switch. Come into the wall at a good speed, turn quickly, and push off hard into the sprint. On the sprint length keep the kick going all the way, beginners often stop kicking when the arms speed up. Breathe every two strokes if you need to.
Suitable for newer swimmers and for anyone returning to speed work. When six feel good, swim eight, or turn the build length into a steady sprint as well.
Tips
- Count how many strokes you take on each sprint length and try to keep it the same.
- If you cannot flip turn yet, do a quick open turn and focus on the push-off.
- Shake out your arms and legs during the minute of rest.
Good forPoolGeneral fitness
Season phaseBuildAny time