5,000 for Time
5,000 continuous freestyle, even pace
Collection
Classic Swim Sets
Staple pool sets: broken 100s, 200s and 1500s, race-pace 50s from a dive, best-average 100s, descending 200s, 400 IM repeats, ladders, Eddie Reese's 20 × 100 and Jon Urbanchek's 'red' 100s — up to the 100 × 100 challenge. Efforts use Garmin's effort levels, so every set fits your pace.
The sessions
10 × 100 Best Average
10 × 100 as fast as you can hold, 15–20 s rest
USRPT 20 × 25 Race Pace
20 × 25 at race pace, 15 s rest — stop when you miss the pace
3 × 100 Fly, Race Quality
3 × 100 butterfly descending, 200 easy between
Up-and-Down Ladder
50 · 100 · 150 · 200 relaxed, 50 easy, 200 · 150 · 100 · 50 hard
Broken 1500
3 × 500 at 1500 race effort, short rest
Popov's 10 × 25 Max Speed
10 × 25 at maximum speed, 2 min rest
8 × 50 Race Pace from a Dive
8 × 50 at 100 race pace from a dive, generous rest
Eddie Reese 20 × 100
20 × 100 free on 1:00
Urbanchek 'Red' 100s
10–20 × 100 at 'red' threshold effort
Broken 200
4 × 50 at 200 race pace, 10–20 s between
Broken 100
4 × 25 all-out, 10–20 s between
Descending 4 × 200
4 × 200, each faster (1–4)
4 × 400 IM
4 × 400 IM, descending or best average
The 100 × 100 Challenge
100 × 100 on a fixed interval — 10,000 total
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