Items16The creator’s order
  1. 1Critical Swim Speed (CSS) Test SessionCritical Swim Speed (CSS) Test SessionAbout 1,800 m, 40 to 50 minutes. The session that gives every other pace on this list a number. Warm-up: 400 easy, then 4 x 50 building to fast, 15 s rest. Main: 400 as fast as you can hold. Swim 200 very easy, then 200 flat out. Cool-down: 400 easy, any stroke. Subtract the 200 time from the 400…0
  2. 2CSS Threshold 100sCSS Threshold 100sAbout 1,700 m, 40 to 45 minutes. The bread-and-butter fitness set once you know your CSS pace. Warm-up: 300 easy, then 4 x 50 build, 15 s rest. Main: 10 x 100 at CSS pace with 10 to 15 s rest. Cool-down: 200 easy. The pace should feel steady and uncomfortable rather than desperate, and the last…0
  3. 3T-30 Benchmark SwimT-30 Benchmark Swim45 to 50 minutes, distance varies. A pacing test that needs no math beyond one division, and a simpler alternative to the CSS test. Warm-up: 400 easy, then 4 x 25 brisk. Main: swim continuously for 30 minutes at the fastest even pace you can hold. Count lengths or let a watch do it. Cool-down: 200…0
  4. 4Up-and-Down PyramidUp-and-Down PyramidAbout 1,300 m, 30 to 40 minutes. The best first structured session for someone used to swimming straight lengths, because the shape is easy to remember without a card. Warm-up: 300 easy, mixing strokes. Main: 50, 100, 150, 200, 150, 100, 50 freestyle with 15 to 20 s rest after each. Cool-down: 200…0
  5. 5Descending 100s on the Pace ClockDescending 100s on the Pace ClockAbout 2,000 m, 45 to 50 minutes. Teaches the skill most fitness swimmers lack: changing gear on purpose. Warm-up: 300 easy, then 4 x 25 build. Main: 3 rounds of 4 x 100 on a fixed interval, each 100 faster than the one before. Swim 100 easy between rounds. Cool-down: 200 easy. Pick an interval…0
  6. 6Negative Split 200sNegative Split 200sAbout 1,900 m, 45 to 50 minutes. A pacing lesson for anyone who sprints the first length and hangs on for the rest. Warm-up: 300 easy, then 4 x 50 build, 15 s rest. Main: 6 x 200 with 20 s rest. Swim the second 100 of every 200 faster than the first. Cool-down: 200 easy. Check the clock at the…0
  7. 7Broken 400sBroken 400sAbout 1,800 m, 45 minutes. Lets you swim faster than your straight 400 pace for the full distance, with brief pauses to make it possible. Warm-up: 400 easy, including a few fast 25s. Main: 3 x 400, each broken into 4 x 100 with 10 s rest at every wall stop. Take 1 minute easy between…0
  8. 8Sprint 25s and 50sSprint 25s and 50sAbout 1,500 m, 35 to 40 minutes. A short, sharp session for days when you want speed rather than mileage. Warm-up: 400 easy, finishing with 4 x 25 building to fast. Main: 3 rounds of 4 x 25 all-out with 30 s rest, then 100 easy. Follow with 4 x 50 fast with 1 minute rest. Cool-down: 300 easy,…0
  9. 9Individual Medley SessionIndividual Medley SessionAbout 1,500 m, 40 to 45 minutes. Uses all four strokes, which spreads the work across more muscles and breaks up a freestyle-only week. Warm-up: 300 easy, any strokes. Main: 8 x 100 individual medley, 25 of each stroke in the order butterfly, backstroke, breaststroke, freestyle, with 20 s rest.…0
  10. 10Pull Buoy and Paddles Strength SetPull Buoy and Paddles Strength SetAbout 1,900 m, 45 to 50 minutes. An upper-body session that also shows how much your legs normally hold you up. Warm-up: 300 easy swim, then 200 kick. Main: 4 x 300 pull with a buoy between the thighs and 30 s rest. Add paddles on the second and fourth 300. Cool-down: 200 easy swim, no…0