CFL Tri Club — Speed Swim (2,500y)

Pacing Key:

• T‑pace = your 100y threshold/CSS pace
• Fast = ~200 race effort (90–95% / RPE 8–9)
• Easy = smooth aerobic (RPE 3–4)

Gear (optional): paddles + buoy for the prep set only if shoulders are healthy; fins for 25s if form breaks.

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Warm‑Up – 500y

• 200 easy swim, focus long exhale
• 4×50 (25 drill / 25 build) :15 rest
  • Drills: 6‑kick switch, fingertip drag, single‑arm (alternate), zipper
• 100 choice kick (board or streamline), easy

Prep Speed Set – 400y

• 8×50 as 25 fast / 25 easy, :15 rest
  Focus: snap the catch, high tempo on the fast 25; perfect line on the easy 25.

Main Set – 1,300y

3 rounds of:

• 4×100 best average on an interval that gives ~10–15s rest
  • Pace target: start at T‑pace − :02 to − :04 and hold
• Then 50 easy float between rounds

Coaching cues: keep SPL within +1 of warm‑up count on the first 50; accelerate into and out of every wall; breathe every 2–3 on fast 100s.

Suggested send‑offs (pick by lane):

• Lane A (fast): 100s on 1:25–1:30
• Lane B (mod): 100s on 1:35–1:45
• Lane C (dev): 100s on 1:50–2:00
  (If using T‑pace: set interval = T‑pace + :10–:12 per 100.)

Speed Booster – 150y

• 6×25 from a push, all‑out, :30 rest
  Odd = no breath to the flags; Even = 12.5 fast / 12.5 easy reset.

Cool‑Down – 150y

• 150 easy choice, long strokes, thumb‑to‑thigh finish

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Totals

• 500 + 400 + 1,300 + 150 + 150 = 2,500 yards