2000m speed-focused set

10 length warm up "meditating" on your stroke, taking your time, and thinking methodically and meticulously about technique.

3 x 250m (10 lengths) Going 80% effort on lengths 3,6 and 9. Take your time on the other lengths to REGAIN and REFOCUS good technique.

2 x 250m split as the following:
50m 60% effort
50m 95% effort
50m 30% effort
50m 60% effort
50m 95% effort

Make sure there is a noticeable difference in your speed via PULL STRENGTH and KICK SPEED between the 30, 60 and 95% efforts.

6 x 25m
2 x 75m
1 x 150m
2 x 75m
6 x 25m

To work out your turn around time (time taken to sprint swim + approx 10 seconds of rest time) swim the big set of the pyramid (in this case 150m) at a comfortable pace (60% effort) and time yourself. Divide that by the number of sets and that gives you the time you need to take for that set distance.

For example if this 150 set takes 3 mins (180seconds) then:
180/6 = 30sec- the 25m must be swum in under 30 seconds, hopefully leaving around 5-10 sec to rest each time.
180/2 = 90sec- the 75m must be swum in under 90 seconds, leaving ~ 10 sec to rest each time.

COOL DOWN with some easy back stroke (2-4 lengths)

HAVE FUN!

Approximate total time:
novice 60 mins
intermediate 40 mins
pro 30 mins