Swimming · Race-specific
8 × 50 RACE PACE FROM A DIVE
8 × 50 at 100 race pace from a dive, generous rest
WHAT IT TRAINS
100 m race pace, including the start and breakout.
WHO IT'S FOR
Competitive 50–100 m swimmers.
HOW TO DO IT
- 01Warm up 600 with a few starts.
- 028 × 50 from a dive at 100 race pace, about 1 minute's rest.
- 03Cool down 300.
SCALED VERSION
6 × 50 push start.
Build the scaled version in Forge →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.
THE WORKOUT, STEP BY STEP
SWIMMING
8 × 50 Race Pace from a Dive
8 × 50 at 100 race pace from a dive, generous rest · Fit File Forge Workout Library: www.fitfileforge.com/workouts/library/8x50-race-pace-from-dive
WARMUP600 mTarget: Swim instruction: EasyFREESTYLE
easy
MAIN50 mTarget: Swim instruction: Very HardFREESTYLE
100 race pace; from a dive
REST1 min rest
COOLDOWN300 mTarget: Swim instruction: EasyFREESTYLE
easy
RELATED WORKOUTS
- SwimmingRace-specificDifficulty 4 of 5 — Very hard
USRPT 20 × 25 Race Pace
20 × 25 at race pace, 15 s rest — stop when you miss the pace
40 minInspired by Brent Rushall - SwimmingSprintDifficulty 3 of 5 — Hard
Popov's 10 × 25 Max Speed
10 × 25 at maximum speed, 2 min rest
45 minInspired by Alexander Popov
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