Workout Statistics:

  • Distance: 1,300 yards
  • Duration: 30 Minutes
  • Focus: Speed!

The Main Set (2x)

The goal of this workout is speed, speed, speed. The 100 freestyle at the start is designed to elevate the heart rate just a little to prepare you to swim fast on the two 50s that follow. The goal of the two 50s is to hold a Best Average pace. After the two 50s, swim an easy 100 freestyle. The final four 25s are at race pace – as fast as possible. Repeat this round twice and feel the burn!

  • 1 x 100 Freestyle Easy
  • 2 x 50s Freestyle Best Average
  • 1 x 100 Freestyle Easy
  • 4 x 25s Freestyle Race Pace

Because this workout is so short, you really need to make sure the intensity is there on the Best Average and Race Pace Sets. If there isn’t intensity, then the results will not show. Stay focused on holding perfect technique while swimming as fast as possible. You can also mix in different strokes on the 50s and 25s fast. Happy Swimming!!

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    • Hi Lillian! Sorry for not getting back to you earlier. These workouts are not currently in the app, but they will be accessible that way shortly! Sorry for the inconvenience. Have a great day! – Paige

  1. Is this an endless pool, I’m ready to get one, but cannot find someone to come and build around it, I’ve called several contractors can’t find, have you got any suggestions

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