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Favorite swim workout?

My favorite swim workout is the Rebecca Adlington set - 4 rounds of 50, 100, 150, 200, 250 (off a one-minute base) with a 300m easy swim in between each round. It's brutal, but it's also really satisfying.
 
Transcript: "Oh, favorite swim workout. Well, I've been a swimmer pretty much my whole life. So I feel like if you could kind of say make up a swim session, it's one of my top skills. It's just like, I'll write a swim workout. But I think one of my favorite sessions is actually quite a hard high-intensity session. And we used to do it as swimmers, and it was actually called the Rebecca Adlington set. And it's basically you do a 50, 100, 150, 200, 250 or as hard as you can, and they're off a one-minute base for each 50. So you get more rest as it goes on, but it kind of lets the lactate build up and develop. And in between each round, you get a 300 meter easy swim, and you do that four times. And I promise that by the fourth round, your arms are like balloons, and you just can't feel anything. But I kind of love that sickening pain of the session. So yeah, that is definitely my favorite swim workout. But it is brutal."
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Lucy Charles-Barclay

🇬🇧 Long - World 70.3 🥇, IM World 🥈
Oh, favorite swim workout. Well, I've been a swimmer pretty much my whole life. So I feel like if you could kind of say make up a swim session, it's one of my top skills. It's just like, I'll write a swim workout. But I think one of my favorite sessions is actually quite a hard high-intensity session. And we used to do it as swimmers, and it was actually called the Rebecca Adlington set. And it's basically you do a 50, 100, 150, 200, 250 or as hard as you can, and they're off a one-minute base for each 50. So you get more rest as it goes on, but it kind of lets the lactate build up and develop. And in between each round, you get a 300 meter easy swim, and you do that four times. And I promise that by the fourth round, your arms are like balloons, and you just can't feel anything. But I kind of love that sickening pain of the session. So yeah, that is definitely my favorite swim workout. But it is brutal.
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Jan Frodeno

🇩🇪 All - Olympic 🥇 & 5x IM World Champ
My favorite swim workout is the Friday workout of the Noosa Squad, by the legendary. John Rogers day Jr. It consists of a good warm up around one and a half kilometers. And then we will do a set of one easy, one hard, one easy to hard. One easy, three hard one easy for hard. One is E5 hard. That is hundred. So 100 easy, 100 hard and so on the easy ones, I go off on 130 the hard ones. I got from 120 and I try and get my average time down as much as I can. And follow that up with a nice loosen down. It's not the longest set in the world, but it is an absolute staple and I love it.
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Sam Long

🇺🇸 Long - IM World Champion 🥈
My favorite swim workout. Well, my favorite swim workout is getting teleported to the pool so that you don't have to drive there but I haven't yet invented that but my favorite work is just to get to work to do it. Hard to get it done quick and to simulate race pace. So something like 40 times, 100 is my favorite or I switch off between fifties and hundreds. So I go 20 times 50 eyes, take out one fast, one easy, but the difference is not that much in Pace and then ten 100's. And then I do that same thing times two.
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Sam Appleton

🇦🇺 Long - Multiple Ironman/70.3 Champion
Favorite swim workout. I'm a bit of a boring swim workout guy. You know, I get I get the program from my coach and I see it and I kind of look at the main set. And yeah, I almost changed it a little bit and just do like 2,000 meters, warm up straight into the main set and then a cool down because I just, I just want to get it done. Usually, you know, I like to be in and out in an hour or so, but I guess in terms of an actual specific workout. I kind of like threshold 100. It's so maybe something like 20 times 100 going for threshold one easy on a 130 cycle. So you kind of simulating, you know, it's 1,600 meters of that high high threshold stuff. That's really good for racing.
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Nino Schurter

Olympic 🥇🥈🥉 10x MTB World Champion
My favorites River. CAO, that's an easy round for me. I grew up in the Swiss mountains without see without like some. Not really good swimmer. I don't do really swim workouts, but on holidays, I really enjoy being the sea, have some fun, but then it's not a workout.
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Sonny Trigg

"TheSwimsuitGuy" - Tech Suit Reviewer
Call my favorites room like how I've done a lot of students sessions in my life. I wouldn't even want to bother me, guess how many meters of done. I mean, I start competitive swimming at 9:26. And you know, I'm going for a swim. It's not a Roman. Hopefully, that's the best one. I but one that really stands out, my mind. I was trying to wrap my brain what it could be and we just been in New Yorker for a training camp. We got back me and Louis. We hired a lane, the London Aquatics Center the, the point Stratford that was used for the London, 2012 Olympics and we both really fade towards the end of our 50 freestyle. So we decided to go like 350 to send to push one dive with a build and really emphasizing the finish and we flew like are like 20 50, 24, 320 400 long course, which ended up on point. One off my PB. No suit feeling brilliant. Never recreate that. Right to another training session. But, you know, back in the day. I love the hard grinds as well. Just always like 15, 20 hours of fun 15 off of 245 for faster of 243, faster of 235 too fast on to 30 in one all out to get free stuck in on the last one there.