Fast 50's Stamina - 1900m - Expert

In this workout, we look to test our anaerobic limits. After a short warmup, we will be looking to get the pace lifted and see if we can push ourselves to a faster-paced swim than normal. Focus needs to be on breathing to ensure we maintain a fast-paced effort throughout the lengths.

Required equipment for this session

Warm up

600m Front Crawl Warmup

200m Front Full Stroke @ 25 seconds rest
200m Front Kick only @ 25 seconds rest
200m Backstroke @ 25 seconds rest

A steady warm up to get the muscles loose. Try not to rest for too long between strokes to keep the heart rate up.

Main Set

1100m - Full Stroke - Advanced Set

22 x 50m Freestyle @ 10 seconds rest
1 Fast set
1 Steady set
2 Fast set
1 Steady set
3 Fast set
1 Steady set
4 Fast set
1 Steady set
3 Fast set
1 Steady set
2 Fast set
1 Steady set
1 Fast set