Swim Speed Endurance – 2000m

This swim set will teach you to push hard while holding good form for the hard efforts. The rest is long enough to enable you to recover fully – the easy efforts should be swum VERY easy, the hard efforts ALL OUT (not “almost “all out!). Note that the short efforts and long restores are intentional – each effort should be your true maximal effort for the distance. The rest is long enough so that you recover fully!!! Intervals are short to enable you to focus on technique during the easy efforts and work all out on the hard efforts without breaking down too much.

Warm Up: 400m
4x100m easy (15sec rest after each)

Main: 1200m
2 x the following (use pb + small paddles)
8 x 50m (400m) as:
• First 3 are swum EASY (20sec rest)
• Every 4th 50m effort ALL OUT (20sec rest)
After the 50’s, swim 200m ALL OUT (no pull buoy or paddle)
Take 4min total rest (no swimming)
Repeat the above as indicated

Warm Down: 400m
4x 100m easy (with paddle/pb) 
Total: 2000m