Sprints Wrapped in an Aerobic Shell

A 3100m speed set — 5 blocks of sprint/easy 50s with a bigger aerobic frame.

Sprints Wrapped in an Aerobic Shell. A 3100m speed set — 5 blocks of sprint/easy 50s with a bigger aerobic frame. Focus: speed. Pool: 25 m. Total: 2700 m. About 49 minutes. Blocks: 300m Easy 300 m zone: GA1. 300m Drill 300 m zone: TU. 300m Pull 300 m zone: GA1. Rest 60 s. 5 rounds of: 4 rounds of: 50m Sprint/Easy 50 m zone: SA. 100m Easy 100 m zone: GA1. 300m Cooldown 300 m zone: ReKom. Open this workout in the free builder to customize reps, rest, zones, and export to PDF or Garmin. See every zone with the Swim Interval Calculator. Check pace and splits with the Swim Pace Calculator.