No matter what type of swimmer you are every now and then it is necessary and or fun to do a simple little set that gives you the feeling of how it feels to swim fast. It is a nice break from the usual routine of yardage based workouts. Think of it as a special holiday just for you!
After you get warmed up for 30 to 45 minutes give this set a whirl and see if you don't end up with a smile on your face.
Go 4-6 rounds of the following taking no extra rest between the rounds:
1x75/1:30 with the first lap at 75%, the second at 80% and the third lap at 85%
1x50/1:30 smooth easy recovery
1x25/1:30 fast as you can but remain in control of your stroke
Remember to go right into the 1x75 in round 2 after the 1 minute and 30 seconds you are allowed for the fast 25. You can mix in different strokes anywhere you want.
This set gives you enough rest to really hit the 75, 80, 85% efforts. We have used this set with our elite senior trainers, younger age groupers and Masters as well. Make certain you loosen down well after any speed set.
If you have something similar in the speed department please let us know and we will share it with our swimming community. Have a great week in the water!