Swimming · Sprint
POPOV'S 10 × 25 MAX SPEED
10 × 25 at maximum speed, 2 min rest
THE STORY
Coach Gennadi Touretski wrote that swimmers can do 10 × 25 m at maximum speed with 2 minutes' rest in every session, citing Alexander Popov's own times on the set.
Sources
- The Olympic Preparation of Alexander Popov — American Swimming Coaches Association, 1996
WHAT IT TRAINS
Pure speed with perfect technique — the rest is long so every 25 is fast.
WHO IT'S FOR
Sprinters, and any swimmer who wants more top-end speed.
HOW TO DO IT
- 01Warm up 600 with drills.
- 0210 × 25 at maximum speed with perfect stroke, 2 minutes' easy rest between.
- 03Stop if technique breaks down.
- 04Cool down 300.
SCALED VERSION
6 × 25 with the same full rest.
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
Popov's 10 × 25 Max Speed
10 × 25 at maximum speed, 2 min rest · Inspired by Alexander Popov. · Fit File Forge Workout Library: www.fitfileforge.com/workouts/library/popov-sprint-25s
WARMUP600 mTarget: Swim instruction: EasyFREESTYLE
Drill · Easy with drills.
MAIN25 mTarget: Swim instruction: All OutFREESTYLE
Maximum speed; perfect technique.
REST2 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 - SwimmingRace-specificDifficulty 4 of 5 — Very hard
8 × 50 Race Pace from a Dive
8 × 50 at 100 race pace from a dive, generous rest
45 min
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