Workout of the week: 30-minute swim speed session

Each week I share a swim, bike, run, plyometric or strength workout from my training. Give it a shot and leave your feedback in the comments.

This is a no-nonsense swim session. Get in, focus, get out, and be on with your day. Since taking my new job, I’ve started swimming during lunch. It’s been a great way to break up the day and a fantastic time to get in a focused session. Though I only take about 30 minutes of pool time (from the time I jump in to the time I get out), I’ve found that’s actually plenty. You can do a lot in that time. This is a pretty simple session, but highly effective. As you shorten the interval distance, up the pace by a few seconds. Then for the final 4×25, give it everything.


300-400 warm up

Main set

4x 150 +:20 rest

4x 100 +:15 rest

4x 50 + :10 rest

4x 25 SPRINT

50 cool down



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