Aerobic + Race Pace + Anaerobic Threshold

Main Set

These sets work because they blend just the right mix of aerobic control and race-speed intensity. Starting with smooth into fast teaches swimmers how to shift gears without falling apart. The heart rate sets build endurance and help athletes learn what it feels like to hold effort across different zones. Throwing in fast 50s after each section forces speed under fatigue—just like in a race. The OTB rounds at the end are all about timing and back-end power, which is where most races are won or lost. It’s not just about going fast—it’s about going fast when it counts.

Total Distance: ~2,300

Equipment: Fins optional 

Stoke Choice on all the Fast efforts!!!

Part 1: Aerobic + Speed Contrast + Fins (600)

3x

• 200 @ :15 rest — 150 smooth / 50 fast (descend effort)

• 3×25 @ :40 — 2 FAST no breath, 1 smooth
  Focus: Teach pace drop and breath control under fatigue

Part 2: Heart Rate Zone Training + Sprint Finishers (1,000)

2 Rounds:

• 2×200 @ :30 rest — keep HR ~140 (strong aerobic)

• 2×50 @ 1:00 — FAST

• 2×100 @ :20 rest — HR ~160 (threshold)

• 2×50 @ 1:00 — FAST

• 2×50 @ :10 rest — HR ~180 (nearly max)

• 2×50 @ 1:00 — FAST
  Focus: Simulate aerobic to anaerobic shift and still deliver back-end speed

Part 3: OTB Speed & Back-End Priming (800)

4 Rounds (Rounds 1–2 prime, Rounds 3–4 choice stroke, last round w/ Fins)

• 50 OTB: 20 fast / 30 easy

• 50 push: 30 fast / 20 easy

• 50 easy

• 50 push back-end speed (simulate 2nd 50 of a 100)

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Yours in Swimming,

-Sam