Pool Interval Swim: Speed Sets

Session Overview

This 45-minute pool session develops swimming speed through short, intense intervals with adequate rest. It is designed for intermediate swimmers who have a solid freestyle technique and want to improve their pace for triathlon racing. Total swim distance is approximately 2,000 metres.

What You’ll Need

• Swim goggles and cap
• Kickboard (optional for warm-up)
• Pace clock or waterproof watch

Warm-Up (10 minutes)

300m easy freestyle followed by 4 x 50m as 25m drill (fingertip drag) and 25m smooth freestyle. Rest 10 seconds between each 50m. Finish with 4 x 25m building speed from easy to fast. Rest 10 seconds between each.

Main Set

Three blocks targeting different speed zones. Take 60 seconds rest between blocks.

• Block 1 — Aerobic Speed: 8 x 50m at a pace 5 seconds faster than your comfortable 100m pace. Rest 15 seconds between each 50m
• Block 2 — Race Pace: 4 x 100m at your target triathlon swim pace. Rest 20 seconds between each 100m
• Block 3 — Sprint: 6 x 25m at maximum effort. Focus on explosive starts and fast turnover. Rest 20 seconds between each 25m

Cool-Down (5 minutes)

200m easy backstroke or freestyle at a very relaxed pace. Focus on long strokes and controlled breathing. Let your heart rate come down naturally.

Coaching Notes

• Speed sessions only work if you maintain good technique under fatigue. If your stroke falls apart, take extra rest
• Push off the wall cleanly and streamline for at least 5 metres on every turn — free speed
• The sprint block should feel genuinely hard. If you are not breathing heavily after each 25m, you are not going fast enough
• Do this session no more than once per week. Pair it with a technique or endurance swim on your second weekly swim session