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SwimRace-specific

8 × 50 Race Pace from a Dive

8 × 50 at 100 race pace from a dive, generous rest

Time
≈32 min
Hard
≈7:01
in zones 4–5
Difficulty
Very hardDifficulty 4 of 5 — Very hard

What we typed

25 m pool. Warm up 600 easy. 8 × (50 freestyle very hard at 100 race pace from a dive, 60 s rest). Cool down 300 easy.

Fit File Forge built the steps below from these words — the same steps your watch gets.

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The session

4 steps

25 m pool

Warm upFreestyle

600 mEasyZ2
8×50 m

RepFreestyle

100 race pace; from a dive

50 mVery hardZ5

Rest

1 minZ1

Cool downFreestyle

300 mEasyZ2

Targets that fit you. Swims use Garmin's effort levels (easy, moderate, hard, all out…). Send-offs listed as clock times are the original, elite intervals — scale them to leave yourself the rest the set intends.

Scaled version

6 × 50 push start.

Build the scaled version in Forge

About this session

What it trains

100 m race pace, including the start and breakout.

Who it's for

Competitive 50–100 m swimmers.

Related workouts

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