Speed Build Swim Set

This set is all about speed, over and over again.  I want to try and put in the endurance type distances but I want the majority of the main set much faster than my current race pace.  This means that the time I will save swimming fast will be made up by adequate rest between sprints.  The design of this set, in my opinion, is to increase my power output and increase my cardiovascular response.  Swimming is slightly anaerobic in nature due to the fact that you can't breathe whenever you want.  You can increase respiratory stress by taking a breath every 3, 5 or even 7 strokes instead of every other.  The harder the stress on your cardiovascular system, the better it will adapt to utilizing Oxygen efficiently.  This is achieved by both increasing capillary density in the active muscles and increasing the efficiency of oxidative phosphorylation.

Warm-up:

After looking at video after my workout, I noticed that I need to work on my body alignment and keeping high elbows through my "catch" and "pull" phase. I use a GoPro Hero 3+ black to watch technique. 

600 yds (try to make this a continuous swim with no breaks)

Main Set:

200 yds at 80% maximum effort with 30s rest

175 yds at 80% maximum effort with 30s rest

150 yds at 85% maximum effort with 30s rest

125 yds at 85% maximum effort with 30s rest

100 yds at 90% maximum effort with 30s rest

75 yds at 90% maximum effort with 30s rest

50 yds at 100% maximum effort with 30s rest

25 yds at 100% maximum effort with 30s rest

5 x 100 yds sprints at 85% maximum effort with 15s rest

10 x 50 yds sprints at 95% maximum effort with 15s rest

Cool down:

500 yds leisure swim

3000 yds in about 48 mins of swimming. Not bad.

Results: (Assuming my pool is a true 25 yd pool)

Distance: 3000 yds

Time Swimming: 47m29s

Time resting: 15m41s

Avg. Pace: 1m35s/100yds

Breakdown:

600 yds - Time: 09m31s; Avg. Pace: 01m35s

200 yds - Time: 03m08s; Avg. Pace: 01m34s

175 yds - Time: 02m47s; Avg. Pace: 01m36s

150 yds - Time: 02m19s; Avg. Pace: 01m33s

125 yds - Time: 01m59s; Avg. Pace: 01m35s

100 yds - Time: 01m34s; Avg. Pace: 01m34s

75 yds - Time: 01m09s; Avg. Pace: 01m32s

50 yds - Time: 00m41s; Avg. Pace: 01m22s

25 yds - Time: 00m17s; Avg. Pace: 01m11s

5x100 yds - Avg. Pace: 01m32s

10 x 50 yds - Avg. Pace: 01m29s

500 yds - Time: 08m53s; Avg. Pace: 01m47s

Summary:

Felt good!  I was wearing my Xterra Lavapants which help me greatly.  These pants can typically cut my 100 yd splits by 3-4 seconds, which makes a huge difference over the course of 3000 yds.  I definitely started to gas out near the end of this workout.  I forgot to bring my water bottle and consequently, didn't fuel properly.  Important reminder for next time.

Try this swim set and let me know how you hold up!  What were your times?  What was your average pace?