“No Minds” are horrible, painful and completely joyless. Nonetheless, this set is a great way to gauge your swim fitness and to boost your lactate threshold. The set is quite simple to do, but if it’s done right, you arms should feel like watery Jell-O afterward.
After an easy warm-up of about 1,000 yards, do 5x 50-yards freestyle at race pace to pick your heart rate up. The main set is 5x 100-freestyle on a 4-minute interval. Sure, it sounds easy, but the goal of the set is to sprint all five repeats. Your leg and arm muscles should be on fire at the end of each 100. You should focus on completing each repeat as fast as possible—do not hold back so that you have something left for the next repeat. If done correctly, each successive 100 should be slower (and harder) than the previous one.
Record your time for each 100 and then compute the average pace afterward. We recommend performing this set once every three weeks, and, of course, your goal should be to improve on your average pace each time around.