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Swimming · intervals · 26 min

10 × 50 Build Set

Ten 50s with short rest — the fastest way to build swim fitness.

Step 1 of 22

Warm-up

Z1 recovery

6:00

Very easy, almost lazy · RPE 2–3 · You can sing

Easy and loose — let the heart rate rise gradually.

Full session

  1. Warm-up6 min · Z1 recovery
  2. 50 yd strong (1/10)1 min · Z4 threshold
  3. Rest (1/10)1 min · Z1 recovery
  4. 50 yd strong (2/10)1 min · Z4 threshold
  5. Rest (2/10)1 min · Z1 recovery
  6. 50 yd strong (3/10)1 min · Z4 threshold
  7. Rest (3/10)1 min · Z1 recovery
  8. 50 yd strong (4/10)1 min · Z4 threshold
  9. Rest (4/10)1 min · Z1 recovery
  10. 50 yd strong (5/10)1 min · Z4 threshold
  11. Rest (5/10)1 min · Z1 recovery
  12. 50 yd strong (6/10)1 min · Z4 threshold
  13. Rest (6/10)1 min · Z1 recovery
  14. 50 yd strong (7/10)1 min · Z4 threshold
  15. Rest (7/10)1 min · Z1 recovery
  16. 50 yd strong (8/10)1 min · Z4 threshold
  17. Rest (8/10)1 min · Z1 recovery
  18. 50 yd strong (9/10)1 min · Z4 threshold
  19. Rest (9/10)1 min · Z1 recovery
  20. 50 yd strong (10/10)1 min · Z4 threshold
  21. Rest (10/10)1 min · Z1 recovery
  22. Cooldown5 min · Z1 recovery