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One-Hour Workout: Swim Speed Change for Pace Control

Get a better handle on your ability to control pace with the speedy swim session.

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Get a better handle on your ability to control pace with the speedy swim session.

This week’s workout comes from coach Amy Webb, the aquatic director and head age group coach at RallySport in Boulder, Colo. and head swim coach of APEX Coaching and Consulting.

“Speed changes are important in training and racing,” explains Webb. “Being able to change speeds will give any athlete an edge.”

Warm-Up:
300 smooth swimming @ Race of Perceived Exertion of 5-6, breathing every 3 or 5 strokes to limit muscle imbalances, rotating the body from side to side

30 seconds recovery

3 x 100 as swim/kick/drill/swim @ RPE 4-5 with 20 seconds of recovery between each 100

4×50 as
Odd: perfect swim @ RPE 5-6
Even: build to RPE of 7-8
20 seconds rest between each 50

4×25 descend 1-4 RPE starting at 5 then going to 9 with 15 seconds rest in between each 25.

100 easy @ RPE of 1-2

Main Set:
200 swim as 50 fast/100 pace/50 fast @ RPE 9/7/9
30 seconds of rest

4 x 100 hold stroke together and good speed @ RPE 6
3 on 10 second rest, 1 on :40 rest

4 x 50 all fast @ RPE 10
40 seconds of rest

1 minute recovery

200 swim as:
100 build to 90% then start over
100 build to 90%

30 seconds rest

4 x 100 hold stroke together and good speed @ RPE 6 as:
3 on 10 seconds rest, 1 on 40 seconds rest

4 x 50 all fast @ RPE 10
40 seconds rest

1 minute recovery

200 swim as 150 race pace/50 fast @ RPE 7/9

30 seconds recovery

4 x 100 hold stroke together and good speed @ RPE 6 as:
3 on 10 seconds rest, 1 on 40 seconds rest

4 x 50 all fast @ RPE10
40 seconds rest

1 minute recovery

Cool-Down
200 easy cool down @ RPE of 1-2

Total: 3,600 yards

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