8 x 50 m All Out with Easy 50s
Eight all-out 50s, each followed by a minute of rest and an easy 50, to build top speed that lasts longer than one length.
- Duration
- 55 minestimated
- Distance
- 2,000 m
- Effort
- 55
- Level
- Intermediate
- 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 | 400 m | 85-92% CSS pace |
| 4 ×Repeat these steps | |||
| 2.1 | Warm-upRecovery Catch-up drill, freestyle | 50 m | 75-85% CSS pace |
| 2.2 | Rest | 15 s | |
| 4 ×Repeat these steps | |||
| 3.1 | Warm-upTempo Build to fast | 50 m | 92-96% CSS pace |
| 3.2 | Rest | 20 s | |
| 4 ×Repeat these steps | |||
| 4.1 | IntervalAnaerobic Quick, not all out | 25 m | 108-115% CSS pace |
| 4.2 | Rest | 30 s | |
| 8 ×Repeat these steps | |||
| 5.1 | IntervalSprint All out, strong second length | 50 m | 118-130% CSS pace |
| 5.2 | Rest | 1 min | |
| 5.3 | RecoveryRecovery Easy, slow breathing | 50 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
A 50 sprint lasts long enough that speed starts to fade on the second length. This 2000 m session trains you to hold it. You swim eight all-out 50s, each followed by 60 seconds of rest, an easy 50 and another 30 seconds. Four fast 25s at the end of the warm-up prepare the body for the speed.
Go out fast but not frantic, then fight to keep the stroke long on the second length. The turn is a chance to gain time, so attack the wall and push off hard. The last 10 m of each 50 decide the time. Kick through the finish and touch with an extended arm. Expect your times to drift by a second or so across the set, more than that means you need more rest.
For intermediate swimmers with some sprint experience. Six repeats are fine for a first session. Swimmers who race 50 m and 100 m can build up to ten.
Tips
- Hold your breath for the last three strokes into the turn and into the finish.
- Use the easy 50 for slow, deep breathing with relaxed arms.
- Time every 50 and stop when you are more than two seconds off your first.
Good forPoolMasters swimming
Season phaseBuildPeak