One-Hour Workout: Fast 50s

As a triathlete, a lot of your workouts don’t need to be fancy or complicated; they just need to be consistent and have a clear objective and focus. This swim session is straightforward and “gets the job done,” helping you to build aerobic endurance, speed, and work on your kick – and we all know how much triathletes need to do that!

The warm-up should be progressive in effort, with the opening 400 very easy and relaxed. None of it should be above 5-6/10 RPE (rate of perceived effort). Save that for later.

Think of the 16 x 25 swim as a prep set for the main set – they are designed to “open your engine” and get you going for the work ahead. Progress through the 16 x 25 in blocks of four, so lap 1 is easy, lap 2 is easy-moderate, lap 3 is moderate-fast, and lap 4 is fast. Repeat that pattern four times through. Take 10 seconds rest between each 25.

The progressive theme continues into the main set with 5 x 50 swim, progress 1 through 5, followed by 5 x 50 kick, progress 1 through 5. This means you should be hitting maximum effort on the fifth rep – no excuses! Take 10-15 seconds between each 50. Repeat this for two or three rounds, depending on speed/time.

Swim a relaxed 200-300 as a cool-down.

Fast 50s

Warm-up

400 swim, 300 pull, 200 drill, 100 kick

Main set

16 x 25, progress 1-4 (four times through) with 10 seconds rest between each 25

2x or 3x
5 x 50 swim, progress 1-5
5 x 50 kick, progress 1-5
Take 10-15 seconds rest between each 50

Cool-down

200-300 easy swimming