EPC Tips - Speed Swim Session

Aug. 12, 2015

Crank up the pace in the pool by training your 100, 200, and 400 speed with this swim session.

Begin the session with some strength & technique work, by pulling and focusing on your catch. Then the main set targets your speed with short intervals at some of your faster paces. By breaking the goal pace/effort into 4 smaller segments (intervals) you can successfully hit your target paces without working at max effort. This session works best if you already know your max speed for 100, 200 and 400 yards/meters. If you don't your max speed for these distances, you can choose to do a test set (or session) prior to this workout, or simply estimate your target paces. This is a great set to repeat once a week, or every other week, as you build up for next goal race to monitor improvements in your speed (and/or decreased effort to hit target paces). Finish the session with a nice easy pull to stretch out and warm-down.


Snorkel (optional), pull buoy, ankle band...

  • 2x200 @ 60%, 0:20 rests
  • 2x150 @ 70%, 0:15 rests
  • 2x100 @ 80%, 0:10 rests
  • 2x50 @ 90%, 0:05 rests


2 Rounds of...

  • 4x25 @ 100 pace, 0:10 rests
  • 100 easy
  • 4x50 @ 200 pace, 0:15 rests
  • 100 easy
  • 4x100 @ 400 pace, 0:20 rests
  • 100 easy


  • 500 easy pull, choice of gear

Written by Cody Waite, professional endurance athlete, endurance sport coach and founder of Endurance Performance Coaching. XTERRA Athletes, if you’re going to XTERRA USA and/or XTERRA Worlds this year join our XTERRA Championship Training Program that contains all the key training sessions that will have you in peak condition leading up to these two great events.

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EPC Tips