Race-Pace 50s for the 100 m
Three rounds of four 50s at 100 m race pace on 30 seconds of rest, with an easy 200 between rounds, to rehearse race speed.
- Duration
- 47 minestimated
- Distance
- 2,000 m
- Effort
- 55
- Level
- Intermediate
- 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 | 400 m | 85-92% CSS pace |
| 4 ×Repeat these steps | |||
| 2.1 | Warm-upRecovery 25 drill, 25 swim | 50 m | 75-85% CSS pace |
| 2.2 | Rest | 15 s | |
| 4 ×Repeat these steps | |||
| 3.1 | Warm-upTempo Build to race pace | 50 m | 92-96% CSS pace |
| 3.2 | Rest | 20 s | |
| 4 ×Repeat these steps | |||
| 4.1 | IntervalAnaerobic 100 m race pace, hit the target | 50 m | 112-118% CSS pace |
| 4.2 | Rest | 30 s | |
| 5 | RecoveryRecovery Easy, long strokes | 200 m | 75-85% CSS pace |
| 4 ×Repeat these steps | |||
| 6.1 | IntervalAnaerobic 100 m race pace, hit the target | 50 m | 112-118% CSS pace |
| 6.2 | Rest | 30 s | |
| 7 | RecoveryRecovery Easy, long strokes | 200 m | 75-85% CSS pace |
| 4 ×Repeat these steps | |||
| 8.1 | IntervalAnaerobic 100 m race pace, hit the target | 50 m | 112-118% CSS pace |
| 8.2 | Rest | 30 s | |
| 9 | Cool-downRecovery Easy, mix strokes | 200 m | 75-85% CSS pace |
About this workout
If you want to swim a faster 100 m, you need to practice the pace. This 2000 m session uses three rounds of four 50s at your goal 100 m race pace with 30 seconds of rest, and an easy 200 between rounds. Twelve repeats at race speed give you plenty of time to learn the rhythm, the breathing pattern and the turns at that speed.
Know your target time per 50 before you start. For a 100 m goal of 80 seconds, that is about 40 seconds per 50, a little faster from a push than in the race. Hit the target, not more. If you miss it twice in a row, swim the next one easy and try again. The easy 200s between rounds should be slow and relaxed.
Useful in the last four to six weeks before a pool race. Swimmers aiming at 200 m races can use the same structure with 200 m race pace and 20 seconds of rest.
Tips
- Use the breathing pattern you plan to use in the race.
- Make every turn a race turn with a fast breakout.
- Keep a log of the times, it shows when your race pace is improving.
Good forPoolMasters swimming
Season phasePeakRace week