Twenty Ways to Do 20 x 25 #10

Ryan Woodruff, North Carolina Aquatic Club
coachryan@ncacswim.org

#10 – The Race Pace Spectrum

This set will get you swimming at race pace using varying energy systems. Time these carefully to make sure you are getting it right. Figure out these paces ahead of time so that you have precise information. P500=race pace for 500, P200=race pace for 200, etc. All 25s end with a turn (put your feet on the wall) to ensure accuracy.

20 x 25 all @ :30 except P50s, which are @ :40
#1 – faster than P1000
#2 – faster than P500
#3 – faster than P200
#4 – faster than P100
#5 – faster than P50
#6 – faster than P500
#7 – faster than P200
#8 – faster than P100
#9 – faster than P50
#10 – faster than P200
#11 – faster than P100
#12 – faster than P50
#13 – faster than P100
#14 – faster than P50
#15 – faster than P50
#16 – ez swim
#17-#20 – all out, whatever you have left in the tank!!!

P1000 and P500 should be pretty easy for the athlete to attain. P200 and P100 are very doable, though P100 will be increasingly difficult for the higher-level athlete. P50 should be a significant challenge for sure.

Click below to read any of the previous 9 posts in this series:
#9 – Hypoxic Freestyle Speed
#8 – Backstroke Tempo & Kick
#7 – Individual Medley Speed
#6 – Improving Breaststroke Tempo
#5 – Dryland Strength and Aquatic Speed
#4 – Developing Devastating Underwater Kicks
#3 – Improving Breaststroke Distance Per Cycle
#2 – Race-pace Swimming for the 500
#1 – Improving Attention to Underwater Kicks

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