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Race Pace Improvement Session

This session gets you working at a higher pace. It helps you practice your performance splits and gets your body used to swimming at a set pace to achieve that elusive personal best time.

Read on to learn how to take on our Race Pace Improvement Session

Warm Up

  • 8x100m with a 15 second rest between each 100m. Swim the eight sets as four freestyle, three just kicking and one on the stroke you will be swimming in the main set.
  • 8x25m on 1min using the same stroke as your main set. Wait until the minute is up before starting the next 25m. Sprint for half of each length, then easy swim for the rest of the 25m.

Main Set

This set is 800-900m total but you need to work out how to swim it yourself. It’s short but you are working at race pace. This can be done on any stroke for either 100m or 200m distances.

  • Decide what time you want to swim in a race – be realistic! Now break the swim down into four equal distances (of 25m for a 100m race and 50m for a 200m race) and divide the time you want to achieve by four.

If you’re preparing for a 200m race:

  • 4x50m with a 30 second rest after each 50m. Your target time for each 50m is a quarter of your overall 200m race target time.
  • 100m recovery swim followed by 30 second rest.
  • Repeat twice more.

If you’re preparing for a 100m race:

  • 4x25m with a 15-20 second rest after each 25m. Your target time for each 25m is a quarter of your overall 100m race target time.
  • 100m recovery swim followed by 30 second rest.
  • Repeat another three times.

As you become fitter and faster, you could repeat this set but your rest would decrease as you hit all your target times for the set.

Swim Down

  • 200m easy swim alternating between 50m Back and 50m Front Crawl.
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