Ready to find your top-end swim fitness? This week’s workout will help.

One-Hour Workout: Swim Speed and Strength

Warm-up

10 min. easy swim

Prep Set

2 x 25 fast (optional paddles)

1 x 50 easy

1 x 50 fast (optional paddles)

2 x 25 easy

Main Set

8 x 100 as 2 @ 7/10 RPE, 2 @ 8/10 RPE, 2 @ 9/10 RPE, 2 @ 10/10 RPE – 30 sec. rest between each 100

8 x 75 as 2 @ 7/10 RPE, 2 @ 8/10 RPE, 2 @ 9/10 RPE, 2 @ 10/10 RPE – 20 sec. rest between each 75

8 x 50 as 2 @ 7/10 RPE, 2 @ 8/10 RPE, 2 @ 9/10 RPE, 2 @ 10/10 RPE – 10 sec. rest between each 50

Cooldown

200 easy swim