Building Sustained Speed

This workout is designed to teach you to hold your speed over a longer distance. You need to know your T-pace before doing this workout. See the Swim Test workout if you don’t know your T-pace. The effort should be hard, but doable. Try to make your intervals consistent or even better get a little faster as you go.

Building Sustained Speed Work #1

Warm-up: Swim 300 easy
Drill 4 x 75 rest 15 seconds
Do as drill 25/drill 25/swim 25

Main Set: 5-6 x 200 with 20 seconds rest
Pace should be at your T-pace + 5 seconds.
For example, if your T-pace is 1:50, you should
swim at 1:55 pace or 3:50 for 200 yards

Cool-down: 4 x 50 easy

>Total 1,800-2,000 yards

 Building Sustained Speed Work #2

Warm-up: 4 x 50 easy
Drill 8 x 25 rest 10 seconds

Main Set: 8-12 x 100 with 15 seconds rest
Pace should be at your T-pace + 5 seconds

Cool-down: 8 x 25 easy

Total 1,400-1,800 yards
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