I did this swim workout 2 weeks ago, and I thought it might be worth sharing. The general idea (especially the main set) is from Gale Bernhardt’s Training Plans for Multisport Athletes. The idea is a time trial test to determine race pace and other paces that are needed for tempo-type work etc.
- Warm-up for 300m
- Do 300m of power work with hand paddles
- Do 3 intervals of 300m. Try to finish each of these with completion times that are within 15 seconds of each other. Effort should be hard, but not so hard that you’re blown up in the third set and the times are inconsistent. Rest 30s to 1 min between intervals
- Do 3 sprint intervals of 50m. Rest 30s to 1 min between intervals
- Cool-down for 150m