Killer 50s

This is another set we did in our Squads recently. It was given the name “Bryan’s Killer 50s” by one of our swimmers!

It’s not that bad though, is it?!

You can combine this set with a warm up of your choice. Something that gets you feeling good and ready to swim pretty strong. I’ve included a warm up here – but feel free to change to suit.

The main set – the Killer 50s – are to be swum at a strong pace (8/10 effort – hard, but in control of technique).

Warm Up

6 x 100m increasing pace (20s rest). Starting easy, and gradually increasing pace so number 6 is comfortably hard (7/10 effort?).

Pre-Main Set

8 x 25m building pace (15s rest). Each length starts off easy, focusing on form, increasing pace and power as the length progresses. The last few strokes of each length should be fast.

Main Set

The 1000m set is four rounds of this …

4 x 50m strong effort (8/10) – 15s rest.

2 x 25m very easy – 15s rest.

You want the fourth 50m to be the same pace as the first three – but hitting that pace on that fourth one feels really hard. Heart rate should be high!

Take some additional rest after the easy 25s – so you are ready to swim strong again.

As always when we’re swimming fast, we want to hold on to our technique. If things are getting sloppy and scrappy, slow down a little and focus!

Cool Down

8 x 25m easy, focusing on smooth technique.